Even women who are very active may not be able to keep up the same types of exercise routines they did in their 20s and 30s as they grow older. Joint pain, injuries, menopause and other physical factors influence how effective and comfortable a workout can be, and staying in tune with your body at any age is the key to forming a fitness routine that will provide the best benefits.
Benefits
According to the Mayo Clinic, it's natural for women to lose lean muscle mass as they approach and pass middle age. That process increases total percentages of body fat, raises risks of disease and can make it difficult for women to maintain or reach a healthy weight. Proper exercise counteracts those risks, however. The clinic says that regular workouts of any type can reduce risks of osteoporosis, diabetes, high cholesterol and heart disease as well as help you sleep better, improve your mood and boost your energy.
Aerobics
The American College of Sports Medicine recommends that all healthy adults get at least 150 minutes of moderately paced aerobic activity each week, which breaks down to about five 30-minute sessions. Aerobics should raise your heart rate and keep it elevated; beyond that, you can choose the intensity level that seems most fitting. According to a 2010 Toronto Star article, four cardio activities that are most popular with middle-age women are Zumba classes, water aerobics and swimming, walking and Pilates.
Strength Training
A proper exercise routine for middle-age women includes strength training as well as aerobic activity. Many older women neglect resistance training or weightlifting because it's not as effective for burning calories, but it can be far more effective at building and maintaining muscle mass. In fact, the Women's Heart Foundation says strength training is the fastest way to improve muscle endurance and strength. The organization suggests doing arm exercises such as shoulder raises, rows, curls and presses with dumbbells as well as working out other major muscle groups. The ACSM and Oprah.com suggest two strength training sessions per week of 20 to 30 minutes each, with eight to 12 repetitions of each exercise.
Considerations
Consult your doctor before beginning any new exercise routine, especially if you have a chronic health condition or pain that prevents you from completing some traditional movements. If you have the money, it can be beneficial to hire a personal trainer or sign up for a small group fitness class at a gym. The instructor can tailor exercises to your ability level, show you useful modifications and demonstrate proper form and technique before you try the moves yourself.
References
- MayoClinic.com: Belly Fat in Women - How to Keep It Off
- MayoClinic.com: Exercise - 7 Benefits of Regular Physical Activity
- ACSM.org: Physical Activity Guidelines
- HealthZone.CA: Top 4 Exercises to Help Women Get Fit in Their 40s and 50s
- WomensHeart.org: Strength Training
- Oprah.com: Exercise for Your 20s, 30s, 40s, 50s and 60s
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