Exercise is extremely important for women as they age. Middle-aged people who regularly exercise can seem 20 years younger physically than people of the same age who perform little or no exercise. Women at this age benefit from exercise because it strengthens bones and reduces or delays the risk of suffering from osteoporosis.
The Journal of the American Medical Association reports that middle-aged women of normal weight need at least an hour of moderately intense exercise to maintain their size. Exercise also reduces a middle-aged woman's risk of developing diabetes, cancer, heart disease and other chronic illnesses.
Cycling
Cycling is an effective exercise that can be modified to fit a 54-year-old woman's lifestyle and exercise preferences. Cycling can be performed inside on a stationary bike, at your home or the gym, or outside on a bicycle. Nature-lovers can go outside for fresh air and explore trails. Women who like to work out alone can purchase a stationary bike that doesn't take up too much space or that can be rolled into a closet. Cycling is a good form of cardiovascular exercise. You can ride on flat trails at a slow pace if you are a beginner and try more hills, inclines and speed if you are more advanced.
Walking
Walking is an easy, cost-free exercise that is beneficial for the varying needs and abilities of a 54-year-old woman. You can leisurely stroll if you are beginning a new workout program, or you can walk briskly for more intensity. You can also easily control the amount of time you want to work out depending on the day. If you are looking for a more intense workout, you can go back and forth between jogging or running and walking.
Swimming
Some 54-year-old women are beginning to feel the stress of age on their bones, joints and muscles. Swimming is ideal for this age group, in addition to beginner exercisers or those with injuries. It works almost all parts of your body, such as the shoulders, back, abdomen, legs, hips and buttocks, without placing stress on joints or fragile bones.
Circuit Training
Circuit training is a combination of high-intensity aerobics that raise your heart rate and resistance training that builds bones and muscles. It is called a circuit because you spend a short amount of time working out a particular body part or performing a specific exercise and then move on to the next one. Many gyms, such as the women-only gym Curves, offer circuit training where you can learn how to do each exercise, get support from others and make it a part of your routine.
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