In addition to wanting to look healthy and toned, women should develop a special exercise routine for a number of other health reasons. To prevent osteoporosis, a common condition in women, you must include weight-bearing exercises that make you work against gravity. Researchers at the National Institute of Arthritis and Musculoskeletal and Skin Diseases report that bone mass levels peak during the 30s, at which point levels begin to drop. Menopausal conditions add to the increased bone loss.
Step 1
Include weight training in your exercise routine. Contrary to some myths, lifting weights does not have to make women bulky. Instead, lifting light weights, ranging from 1 to 8 lbs., in rapid repetitions can help to tone muscles and strengthen bones. Skip days between weight training routines to allow time for muscles to heal.
Step 2
Engage in weight-bearing aerobics every day of the week. Weight-bearing exercises include walking, running, tennis and stair climbing. Maintain an aerobic pace for at least 30 minutes. Not only will the exercise help to keep your bones strong, aerobic exercise is the best mode of workout to lose weight.
Step 3
Build your exercise routine into your regular daily activities. Doctors at the National Institute on Aging report that exercise done in multiple short spurts is just as effective as sustained exercise. Additionally, by choosing exercise routines that are enjoyable and don't interfere with your other activities, you are more likely to maintain a consistent workout regimen.
Step 4
Improve your balance to prevent falls by incorporating exercises in your routine that promote steadiness. Try the balance walk that requires you to walk slowly, raising your knee with each step and holding it in place for a second or two before taking the next step.
Step 5
Stretch every day to increase your flexibility and to avoid strains and other injuries. Stretch your back by bending as far as you can and holding for a count of 20. Sit on the floor and spread your legs in a V. Slowly bend and hold each ankle in turn while you move your head toward your knee. Breathe slowly in and out while you hold to a count of 20. Stretch before and after your exercise routines as well as on days you don't work out.
Tips and Warnings
- Set goals and keep logs of how much exercise you do in a day. The logs can help you stay on track with your program as well as show you where you could improve. Having specific goals, such as running 5 miles or being able to touch your toes, can help to keep you motivated.
- Protect your spine and your hips if you already have osteoporosis. Avoid jarring exercises like running and other activities that require you to bend or twist to avoid injury and possibly breaking a bone.
Things You'll Need
- Light hand and ankle weights
- Weight-bearing exercises
- Exercise log
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