The hormonal changes surrounding the stages of menopause cause excess weight to accumulate on a woman's abdomen. In addition, muscle mass declines with age, causing a woman's body composition to shift from lean muscle to fat and a lower metabolism that burns calories at a slower rate. This excess weight increases a woman's risk of developing high cholesterol, diabetes, high blood pressure, heart disease and various types of cancer. Completing the right type of exercises on a daily basis along with eating a healthy diet can prevent or reverse the dreaded "middle-age spread."
Aerobic Activity
A 54-year-old woman needs to complete at least 30 minutes of moderately intense aerobic activity at a minimum of five days a week, advises the Center for Disease Control and Prevention. If weight loss is your goal, increase that activity to 60 minutes a day until you reach your optimal weight. If you're just beginning an exercise program, start with a goal of 10 minutes of activity and work your way up to 30 minutes. Aerobic exercises to choose from include brisk walking, bicycling, dancing, lap swimming, water aerobics or jogging. Select a few activities you enjoy and alternate them throughout the week.
Strength Building
The CDC also recommends middle-aged women do strength-building exercises at least two days a week. Strength-training helps a 54-year-old woman reduce body fat, build muscle, boost metabolism and burn calories more efficiently to counteract the slowdown due to aging. It also helps to increase bone strength and ward off osteoporosis. Weight machines at a gym are an excellent choice and provide a variety of training options. Home workouts with hand-held weights, balance balls or resistance bands are also effective. Select a weight level that tires your muscles out around the 12th repetition and gradually increase the weight as you become stronger.
Yoga
A yoga workout benefits a 54-year-old woman by stretching and strengthening the muscles to aid in fighting the age-related loss in muscle mass. Yoga also increase the range of motion in the joints to help keep them limber and healthy. Other benefits are improved posture, stability and balance, which may help reduce the risk of falls. Yoga routines focus heavily on working out your abdominal muscles with a series of twists and crunches that can effectively trim away the excess belly fat associated with middle age. The slow, controlled movements of yoga also aids in reducing stress and increasing relaxation.
