March is National Women's History Month, and in honor of that, here are some frequently asked fitness-related questions and answers that are specifically for women over the age of 55. The baby boomer generation are becoming seniors, and here in Denver, we take pride in our seniors and want to help them reach their health and fitness goals as well as we possibly can.
Staying in shape after the age of 55 can be tough because you have different needs that need to be met. These needs become more specific between men and women. For instance, women are more likely to lose bone density than men, therefore, this needs to be monitored by your doctor, and there are exercises you can do to strengthen certain muscle groups, which in turn keeps your bones and joints strong.
Here are the questions most frequently asked in emails, compiled and answered together here for those who need to know before they start a new work out routine. Remember to always check with your doctor to make sure you aren't going to hurt yourself.
Q: Are there any good ladies only gyms in the Denver area? My friend and I would like to go without any men around.
A: Lady Fitness is a gym located in Thornton Colorado and Aurora, and only women are allowed to join. They have massage services, as well as other health and beauty services and everything geared toward women's wellness. There is also a Denver area Curves gym, which is a safe and secure place for women of all ages to work on their fitness.
Q: How much water should I drink a day?
A: Men generally need to drink more water than women, because men are often bigger. Women should drink at least 64 ounces of water per day. Pure water is much more preferred over anything else, such as sweetened drinks of any kind or diuretics such as coffee.
If you are over the age of 55 and a woman, you need to stay hydrated especially to keep your joints and muscles supple and your skin healthy, as well as the rest of you! Your joints especially need the extra hydration. Here a tip: decrease your coffee and other caffeine intake to avoid having to urinate more frequently. If you have incontinence problems, see your doctor.
Q: What exercises should I do? I don't want big muscles, I just want to tone up.
A: You can exercise your arms without looking like a body builder. The perfect arm exercise for a senior woman would be to tone the under arms and triceps with a 3 or 5 lb free weight. Bend forward slightly in front of a chair and hold yourself up with one arm.
Hold the weight in the other hand and bring your elbow up at a 90 degree angle behind you. Gently extend your arm so that it becomes straight, but don't lower it. Do about 10 of those on each arm. When you are stronger, increase the repetitions but don't increase the weight.