It is never too late to begin exercising. Many women after 50 feel they missed the golden opportunity but the fact is anytime, is a good time, to exercise and to feel better. Exercise will not only bring back a little spring to your walk it can help relieve some symptoms of menopause such as, sleep problems, hot flashes, depression, joint pain, and anxiety. As an added bonus getting the body moving will help reduce the risk for diabetes, obesity, heart disease, osteoporosis, and can help to melt belly fat.
The benefits of exercise and movement help improve the body and the mind. We have all heard about our chronological age compared to our physical age. An inactive individual may be age 55 chronologically but 65 physically. The good news is that the opposite also rings true. A 55 year old may be fit as someone who is 40 or 45 if that person exercises and maintains a healthy diet.
Before starting your new exercise program if you are over 40, please check with your doctor; especially if you have diabetes or there is a family history of diabetes, high cholesterol, high blood pressure, or you are at risk for heart disease or you are morbidly obese.
Here are the types of exercises you can do:
Aerobic exercises includes, jogging, dancing, and walking. These types of exercises are designed to work your cardiovascular system. They work the large muscles in your body. When you are doing these exercises implement the talk test. The talk test means, when you are jogging, walking, or dancing you are able to carry on a normal conversation while doing so.
The ultimate goal is a 20 minute workout every day, hey as the expression goes, “Rome wasn’t built in a day,” so work up to that goal starting out gradually. This way you will get into the habit of exercising without doing too much too fast and having your muscles scream out in pain or you become demotivated. Experts have found that even the simplest movement or exercise has its own benefits.
Exercising with weights improves posture and a tones your muscles. Start with light weights and gradually increase the weight size; begin with eight repetitions and gradually work your way up to 12.
These exercises are designed to increase range of movement and flexibility and are needed before strenuous exercise is begun. Yoga and Pilates are good examples of the types of exercises to do.
Motivation is a key factor in maintaining a lifestyle which includes exercise. So here are a few reasons to exercise; of course you can build up on your own unique experiences and your own reasons for exercising
Maintaining good health
Looking and feeling better
Longer life span
Better fitting clothes
How to put more movement and exercise in your life:
Walk the dog
Take the stairs rather than the elevator
After sitting for a long period of time at a desk or computer get up, stretch, and walk around
Go swimming, play tennis, or instead of emailing friends get up and go see them, talk while you walk
Walk more and use the car less.
Get up and move around after eating instead of lounging on the coach or sitting back down at the computer.
You can add to the list and do the things that you like to do the most; that way you have more of a chance to continue exercising than to choose and activity such as playing tennis if you hate everything about the game.