Women over 50 often have difficulty maintaining a healthy body weight. Women approaching a perimenopausal age may find that excess fat accumulates around the waist. This is partially due to a decreased level of estrogen in the body and also due to a slowing metabolism triggered by lifestyle and genetics. However, you can combat these changes in your body by implementing an active lifestyle of aerobic exercise and strength training.
Water Aerobics
Water aerobics is a relaxing form of exercise that does not put excess strain on joints. If you are new to water aerobics, you may consider joining a water aerobics group at a local swimming pool. If you have access to a private swimming pool, you can practice water aerobics with a friend or family member. Start off with water walking, walking from one side of the shallow end to the other. Graduate to water jogging, in which you raise your knees high toward the water surface and consistently push off the pool bottom with your opposite leg. Wearing a water belt helps increase resistance in the water and will help provide a better aerobic workout. Exercise in the pool for at least 30 minutes a day five days a week.
Yoga
Yoga is beneficial by providing increased flexibility, coordination and a strength training workout. You may opt to purchase yoga DVDs or you may wish to join a yoga group at a local fitness center. Several yoga positions help to stretch and strengthen multiple muscle groups in a relaxing workout session. Start off with a beginner's yoga class and attend this class three to four days of the week for best results.
Strength Training
Strength training helps you build and maintain essential muscle to help boost your metabolism and maintain a toned physique and healthy body weight. Train your upper and lower body on opposite days to allow your muscle groups to recuperate from the workout. Perform chest presses, military presses, biceps curls, hammer curls, triceps kickbacks and bent-over rows to provide a well-rounded upper body workout. Strengthen your lower body with squats, lunges, leg extensions, leg curls and hip adductions. Many of these exercises are able to be performed with dumbbells in your home, or you may choose to join a fitness facility for your strength training. Talk to a fitness instructor to demonstrate any exercises and help get you started.
Aerobic Walking
Aerobic walking not only provides a necessary aerobic workout, but also it can be performed in a variety of settings. Outdoor walking is relaxing and you can choose to walk on hilly terrain for a better workout. Alternatively, walk on a treadmill and adjust speed and incline settings to suit your physical training. Walk at a steady pace that raises your heart rate for at least 30 minutes every day for best results. As you physically progress, increase your walking time and intensity. Begin with a five-minute warm-up and finish with a five-minute cool down.
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