Exercise at any age is beneficial. Engage in physical activity at least 30 minutes per day on most days of the week for optimal health and fitness. If you were previously sedentary, begin with light workouts and progress to more advanced routines. Older female adults should care for their bodies, as aging can lead to health complications that can be combated through a nutritious diet and exercise plan.
Misconceptions
Some common misconceptions surrounding weight training for women over 45 are that you are more susceptible to injuries or ailments such as a heart attack and stroke. The truth is that strength-training decreases these chances. You may also think that weight training will result in a bulky, masculine physique, but this is highly unlikely since women do not have the same testosterone levels as men.
Benefits
Older adults who do not exercise will lose muscle mass and bone density. Keep your body strong by weight training in order to increase your metabolism and tighten muscles. Strong bones and muscles will help reduce the risk of falling and will help correct muscular imbalances that you may have. Train with weights at least three times per week, concentrating on different muscle groups on non-consecutive days. You will feel healthy and enjoy a better quality of life if you do.
Menopause
Regular exercise can help minimize the effects of menopause experienced by older women, such as hot flashes, irritability and weight gain. Physical activity releases endorphins that help elevate your mood, which in turn reduces tension, stress, depression and anxiety. Aerobic exercise contributes to weight loss and strength training will increase bone density, preventing the onset of osteoporosis.
Considerations
Consult with doctor before beginning an exercise program and remember to stop if you feel dizzy, tightness in your chest or become nauseated. Always wear the proper footwear and clothing when exercising, do not exercise outdoors during extreme temperatures and stay hydrated during your workout.
Types of Strength Training
Some types of settings in which you can engage in strength training are group exercise classes at your local fitness center, water aerobics, or calisthenics using your own body weight. You can also use resistance bands, dyan-bands, dumbbells or barbells as tools for strength training.
References
- American Council On Exercise: Healthy Seniors
- Strength Training Past 50; Wayne Westcott; 2007
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