Once women get over the age of 50 or 60, they often begin to pay more attention to their fitness routine. Some may have never paid much attention to fitness, others may have been happily plugging along throughout the years with one. Either way, they realize that for older women there are some changes that take place, and it may be time to take another look at their fitness plan.
Fitness is always important, but even more for older women. It’s important to stay physically active. Not only will it help you to be healthier, but it will keep you mentally feeling better, and you will be able to get around better despite the years coming and going. According to the Centers for Disease Control and Prevention (CDC), adults need to get 2.5 hours of moderate intensity exercise per week, such as brisk walking, or 75 minutes of vigorous intensity aerobic activity, such as running.
But it doesn’t stop there. In addition to the cardio, you should also be engaging in muscle strengthening activities at least twice per week. This includes doing some strength training exercises that will target all of your major muscle groups, such as your abdomen, legs, chest, etc. The CDC finds that older adults, however, may want to increase their activity even more, opting for 5 hours per week of moderate intensity exercise or 2.3 hours per week of vigorous intensity exercise, with both being in addition to the two days of strength training exercises.
The best workouts for your age group are going to include:
The right mix of cardio and strength training, as recommended by the CDC. This will ensure you get the cardio and strength training that is necessary to help keep you fit.
Add in something like yoga or tai chi every week, to help with stress reduction, balance, and flexibility.
Always be sure to include a warmup and cool down period, no matter what type of exercise you are engaging in. This will help to protect your muscles and reduce risks of injuries. Your warmup and cool down should include properly stretching so you can avoid sore muscles and help with proper recovery after a workout.
Ideally, it’s a good idea to create a fitness schedule. You have to schedule when you will do your exercising, and you have to hold yourself accountable. It won’t matter much what type of workout you have if you don’t stick to it and hold yourself accountable. Plus, it’s a good idea to work with a personal trainer.
As a personal trainer who has helped older women and men with their fitness goals and workouts all over the Pacific Northwest, I know that it’s possible for older women to get fit, and stay that way! I’ve helped many older women to do it, and can help you, too!