exercise for women over 50
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Exercise for women over 50 should focus on promoting health span and longevity, with key elements being strength training, high-intensity workouts, and exercises that improve bone density.
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Strength Training: This is crucial for maintaining muscle mass, which can decline with age. It helps improve bone health and strength, even for those who've never engaged in such activities before. Introducing resistance training, like using a leg press or performing deadlifts, can significantly enhance bone density and overall strength 1 2.
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High-Intensity Workouts: True high-intensity workouts (not moderate intensity workouts commonly marketed for women, like certain fitness classes) are recommended because they stimulate hormonal responses that help control cortisol levels and promote muscle growth and fat loss 3.
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Impact and Jump Training: Engaging in jump training can improve bone mineral density, which is especially important post-menopause when bone loss can be significant. This type of training involves creating impact stress in the skeletal system, promoting stronger bones and reducing the risk of osteoporosis 4.
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Avoid Overtraining in Cardio: While cardio is beneficial, excessive moderate intensity can increase cortisol without significant fitness benefits. It's best to focus on higher intensity and adequately recovered workouts to manage cortisol levels effectively and gain better fitness outcomes 3.
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Balance and Proprioception: Exercises that improve proprioception and balance, such as those involving unilateral movements, can be beneficial as they help in reducing cognitive decline and maintaining independence as one ages 2.
Incorporating these elements into a fitness routine can aid in maintaining physical health and cognitive functions, ensuring a better quality of life as you age. Always consult with a healthcare provider before starting any new exercise regimen.
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