Women over the age of 50 have specific health concerns. One in three women over 50 will have an osteoporotic fracture. Heart disease is one of the top killers of American women, and with age, a woman's risk of developing a coronary condition increases. A good fitness routine can prevent or reduce the risk of developing some common conditions associated with aging.
Exercise Helps Menopause Symptoms
By the age of 50, most women have started, or will soon start, going through menopause -- the period when a woman stops getting her menstrual cycle. Menopause can last approximately two years. Symptoms of menopause include hot flashes, night sweats and mood swings. Some women also gain weight during menopause, which has been linked to heart disease and diabetes. According to The Women's Sports Medicine Center in New York City, physically active women may have fewer and less severe menopause symptoms. Cardiovascular exercises such as walking, biking, swimming and aerobics can improve heart health and help prevent weight gain. Stretching can help keep muscles flexible and aid the circulation of fluids. Regular exercise can also reduce sleeplessness and improve your mood.
Exercise Strengthens Joints
Women over 50 are at increased risk of developing arthritis and osteoarthritis, according to Modern Senior Living Magazine. Joints most affected by these conditions are wrists, hands, hips, knees, lower back and neck. Regular exercise can keep muscles surrounding joints strong and prevent swelling and pain. Exercise also replenishes lubrication in the cartilage. Range-of-motion exercises such as head turns, forward arm reaches and knee lifts reduce joint stiffness and keep joints flexible. Women with arthritis are also encouraged to do water exercises; these don't put pressure on painful joints and do not stress weakened bones.
Reduces Heart Disease Risk
Exercise reduces the risk of developing heart disease. According to the American Academy of Family Physicians, regular exercise such as jumping rope, biking, walking and jogging strengthens your heart, helps reduce blood pressure and improves your body's ability to use oxygen. The American Heart Association reports that people who start exercising regularly after a heart attack have a better chance of survival and better quality of life. You should perform any moderately to vigorously intense cardio activity at 50 to 85 percent of your maximum heart rate. Moderately intense activities like leisurely walks and gardening can also have long-term, heart-healthy benefits.
Exercise Recommendations
The fact is that 50 just isn't that old. According to the National Institutes of Health, a 50-year-old woman is expected to exercise as often as a 25-year-old. Healthy adults should get 30 minutes of aerobic exercise about five days a week. Strength-training exercises are also recommended at least twice a week. These include push-ups, sit-ups, exercises with resistance bands and lifting weights.
References
- International Osteoporosis Foundation: Facts and Statistics About Osteoporosis and Its Impact
- Modern Senior Living Magazine: Fit Over 50 -- Arthritis and The Importance of Exercise
- Arthritis Foundation: Range-of-Motion Exercises
- The Women's Sports Medicine Center: Exercise Your Way Through Menopause (pdf)
- FamilyDoctor.org: Coronary Artery Disease: Reducing Your Risk
- Cleveland Clinic: Heart Failure Exercise/Activity Guidelines - Exercise
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