The Centers for Disease Control and Prevention reports that the average life expectancy for Americans is 77.9 years based on 2007 data. Women in their 50s, while not considered old, do have unique health concerns. The leading cause of death for females is heart disease. Other top health concerns for older women are menopause, osteoporosis and diabetes. By doing certain exercises, you can reduce symptoms of age-related conditions and decrease the risk of developing chronic diseases.
Menopause
Certain exercises can minimize symptoms associated with menopause that include hot flashes, night sweats, vaginal irritation, depression and insomnia. Project Aware, a group that aims to assist women through every phase of menopause, suggests doing 30 minutes of deep abdominal breathing in the morning, as well as exercises for joint flexibility, to release tension and increase energy.
To do deep abdominal breathing, lie flat on your back with your knees pulled up toward your chest. Inhale deeply through your nose and exhale through your mouth. Deep breathing promotes relaxation and stress management. To improve the range of motion in your joints, flex your toes; rotate your ankles, with your heels on the floor; and bend each knee by pulling your heel toward the buttocks 10 times. Flexing your joints regularly releases tension and prevents stiffness.
Osteoporosis
Weight-bearing and resistance exercises three days a week for 25 to 30 minutes can help protect bones. Exercise increases muscle strength, improves balance and posture and relieves or minimizes pain. People with osteoporosis, or at risk for developing the condition, should do strength-training exercises for the back by lifting free weights or using resistance bands, according to the Mayo Clinic. Weight-bearing aerobic activities, exercises done on your feet requiring your bones to support your weight, include walking, dancing, elliptical machine workouts, climbing stairs and gardening. Flexibility exercises, moving your joints through a full range of motion, helps maintain balance and posture.
Diabetes
The American Academy of Family Physicians explains that exercise can help prevent diabetes by controlling your weight and lowering your blood sugar levels. If you have diabetes, exercises can reduce your risk of developing heart disease. Aerobic exercises like biking, walking, or running will increase your heart rate and strengthen your heart muscle. You should do 30 minutes of cardiovascular exercise five days a week.
Heart Disease
For most aging women, heart disease is a top medical concern. The AAFP suggests developing a regular exercise regimen to strengthen the heart, reduce blood pressure and improve oxygen distribution. You should perform a moderate-to-vigorous cardio activity, such as jogging, biking, jumping rope, swimming or dancing at 50 to 85 percent of your maximum heart rate. The American Heart Association reports that women who exercise regularly after a heart attack increase their chances of survival and improve their quality of life.
References
- Centers for Disease Control and Prevention: Deaths and Mortality
- Centers for Disease Control and Prevention: Women's Health -- Leading Cause of Death in Females
- Cleveland Clinic: Top Health Concerns for Men and Women
- Project Aware: Exercise to Manage Menopause
- MayoClinic.com: Exercising with Osteoporosis
- FamilyDoctor.org: Diabetes and Exercise
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