Exercise is important and beneficial for both men and women of all ages. However, women over 50 have special considerations and receive specific benefits from participating in an exercise program. The best exercise routine for older women is one that addresses those special considerations and helps women maintain their physical function and health.
Considerations for Women Over 50
As women get older, their metabolic rate naturally decreases, meaning they burn fewer calories throughout the day. As a result, besides eating the same, women can find themselves gaining body fat. According to MayoClinic.com, women have hormonal changes as they age, with significant epinephrine reductions happening post-menopause. The hormone changes cause women to lose bone density and be at a higher risk for osteoporosis. Women over 50 years old can combat these changes and receive numerous health benefits from participating in a consistent exercise program.
Strength Training Schedule
The stress placed on your bones during strength training causes an increase in the tissue's density. A woman over 50 should lift weights twice per week on nonconsecutive days. A comprehensive workout includes back squats, lunges, deadlifts, chest presses, overhead presses, lat pulldowns, bicep curls and tricep extensions. Exercises should be done with free weights to most effectively increase bone density. Older females who find that they have hunched-over shoulders should include additional latissimus dorsi exercises, such as bent over rows and t-bar rows. Bone density issues typically occur in the hips and lower back, and back squats are effective at increasing bone in that area.
Strength Training Volume
According to Lauve Metcalfe at the University of Arizona, bone density increases when using higher loads and fewer repetitions. Therefore, complete two or three sets of six to eight repetitions with heavier weights. The appropriate amount of weight to use would be the amount that causes you to become fatigued during the final few repetitions of each set.
Cardiovascular Training
Cardiovascular activities are important in helping to combat an excess of body fat. They are effective at burning calories and thus supporting a healthy body weight. Cardiovascular workouts should include weight-bearing activities such as walking, jogging and stair climbing, because they help older women maintain physical function and can also facilitate bone growth. Complete cardiovascular workouts two to three days per week for 20 to 30 minutes each.
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