I’m always excited when older women want to take control of their health and fitness and get exercising. In fact, my career is dedicated to helping men and women do just that. As a personal trainer in the Pacific Northwest, I’ve helped many older women to reach their fitness goals, and I look forward to helping many more do the same. If you are an older woman who would like to start an exercise routine, you have come to the right place!
Many older women want to start exercising, but they are not sure where to start and what to do. That’s where I come in, helping to provide some tips to get you started and keep you going. Here are some tips on how to properly exercise for older women:
Make the decision. If you are here, there’s a good chance the decision has been made. Good for you! If you are in good health, you may be able to just go right into an exercise program. If you are unsure about it or feel you have some health problems, always start by running it past your doctor to make sure you get the thumbs up to get started.
Strength train. Many people try to overlook the importance of strength training, but it is important, especially for older women. It will help to improve strength, balance, mobility, and keep you stronger. Strength training will help to improve your overall functioning. Opt for lifting or pushing weights at home or at the gym twice per week, for 30 minutes each time. Always start at a low weight and gradually work your way up to adding more. Muscle strengthening exercises can also include digging in the garden, using exercise bands, and some yoga and Tai Chi exercises.
Get cardio, too. Getting cardio exercise will help to keep your heart healthy and reduce risks of getting a host of other diseases and ailments. Plus, it keeps you feeling good mentally and physically. Ideally, you should shoot for getting 150 minutes of moderate intensity exercise, such as brisk walking, jogging, or swimming, or get 75 minutes per week of high intensity exercise, such as running. Choose a cardio exercise that you enjoy and will look forward to doing each week. Additional cardio exercises you could consider include tennis, bike riding, water aerobics, dancing, hiking, and golf (without using a cart).
Taking care. Be sure to properly warm up before exercising and to do a cool down and stretch afterward. This will help to protect your muscles from injury and make your efforts during exercise go smoother.
Properly exercising for older women focuses on doing things that will help to keep your body healthy, and will take measures to reduce risks of injury. Always start out low and slow and gradually work your way up to taking on more as you become stronger. Getting plenty of exercise will help to keep you feeling great, improve your balance, and help you have a better quality of life. Exercise is always worth the effort!