It's natural for your fitness routine to change at different stages of your life. In your 20s, for example, you may have had more physical strength and energy than you have now, but regular exercise is just as important in middle age as it is in youth. To preserve your health and do your body a favor, keep up a routine that includes aerobics, flexibility and strength training, as the American Council on Exercise recommends.
Stretching
Stretching and flexibility exercises may not seem to be very important because they don't burn calories or tone muscles in the way that more vigorous moves do, but in fact, they're increasingly vital in middle age and beyond because they help protect your muscles and bones and prevent serious injuries. You can warm up and cool down before and after workouts with moves such as the cobra, downward dog, cat/camel, bridge, knee rotations and arm circles. Doing gentle exercise that focuses on stretching and flexibility, such as yoga and Pilates, is also advantageous.
Strength Training
MayoClinic.com reports that as women age, the percentage of lean muscle mass in their bodies gradually decreases. It's especially noticeable for post-menopausal women, who experience declining hormone production. Since women naturally have more body fat than men, the loss of muscle mass in middle age and beyond can show up as significant weight gain or increase the risk of osteoporosis if they don't combat the process with strength training. Try a regimen that includes a variety of at least eight strength moves, such as the plank pose, side plank raises, squats, lunges, crunches, leg presses, bicep curls, seated rows, chest flies, push-ups, triceps dips and lateral raises. Worried you'll bulk up? Don't be. "It is very difficult for a woman to produce large muscles due to the fact that women generally have high levels of the hormone estrogen," states WomensHeart.org.
Aerobics
Whether your goal is to lose weight or simply maintain a healthy weight, aerobic activity is the cornerstone of a fitness plan that can help you do it. Aerobics can be as mild or vigorous as you like, so choose an exercise that is appropriate for your level. If you have injuries or chronic pain, for example, you may do best with a frequent walking routine, which MayoClinic.com notes can help you lower cholesterol and blood pressure levels and reduce the risk of diabetes. Looking for more of a challenge? Try running on a treadmill or outside, bike on paths around your neighborhood, sign up for a community aerobics class or sweat it out along with an exercise video.
Considerations
Any type of physical activity can be beneficial for you in middle age and beyond, but if you struggle with a health condition, an injury or pain, some exercises might do you more harm than good. Always check with your doctor before starting a new fitness plan or making big changes to your current exercise routine.
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