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Staying fit at any age is important, however, women who have entered their fifties need to pay closer attention to their fitness plan! As your body starts to age your reflexes become slower and you become more susceptible to injuries and illnesses. A recent study revealed that older women who perform vigorously to moderate exercise daily for at least 25 minutes or so would require fewer prescriptions and probably would not be taking any trips to the emergency room any time soon. According to the National Institute on Aging, exercise is vital for maintaining both physical and mental health so you can see why it is important to stay healthy and fit, especially as you age.
Reduce the Loss of Muscle Mass and Bone Density
By exercising regularly, women in their 50’s can reduce the loss of muscle mass and bone density that is typical to the aging process, especially among women who have reached menopause. To combat these typical problems, women should consider including weight training. These exercises will help them to overcome their inability to perform the daily activities that they may have experienced after crossing the age of 50. By working out according to a planned exercise schedule, they will use all the muscles and bones as well as joints so that they remain stronger and more flexible. While working out be sure to wear a sports bra and if you are unsure of your measurements browse Babe Appeal for an accurate bra size calculator.
Stay Independent and Live Longer
Regular exercise can help older people to remain free of health concerns and remain independent for a longer time than people who neglect their health, according to the National Council on Aging. Those who are physically active generally seem to be more independent and can accomplish the essential activities of daily life on their own far better than those who do not exercise regularly and follow a sedentary life. It has also been observed that people who undertake aerobic exercises regularly tend to live longer. It may be possible to extend your life by more than five years just by working out three hours per week, according to the University of Southern California’s Leonard Davis School of Gerontology.
Decrease Cost of Medical Care and Insurance
When you exercise regularly, you automatically become fitter which means that the cost of healthcare is also less. According to medical experts at the Mayo Clinic in Rochester when you exercise regularly, you improve your fitness level and reduce the chances of the occurrence of a large number of health issues like diabetes, depression, obesity, high blood pressure, several types of cancer, brain stroke, cardiac problems and many more. By being fit, you can also drive the cost of medical insurance and life insurance lower. Insurance companies factor in a large number of health factors when offering you the rate of the premium for taking out insurance, so the fitter you are, the lower will be the cost.
There is a definite link between happiness and physical fitness. Apart from boosting your overall energy and fitness levels, regular exercise could help in elevating your mood. Remember physical activity at this age will help stimulate brain chemicals that can help you feel less stressed, more relaxed and result in the reduction of the stress and anxiety levels.
Rational & Clear Thinking
If you exercise regularly you can build muscles and at the same time, improve your brain function. You’ll perform better and that should help you stay competitive, efficient, and productive in the workplace. Exercise helps in improving your mood and facilitating better sleep and reducing both anxiety and stress. As per the findings of a study conducted in 2018 by the American Academy of Neurology, enhanced brain function could be the result of a minimum of 52 hours of strength training, aerobic exercises, and even mind-body exercises such as yoga, qigong, and tai chi, etc.
According to the latest Physical Activity Guidelines meant for Americans, it has been recommended by the federal government that older adults including women must get at least 2½ hours of aerobic exercise that is moderately intense every week. You do not need to invest in a gym membership or costly fitness equipment. You simply need to be slightly creative and innovative in your approach. For instance, indulge in the following activities to reach your quota.
- Take the stairs and avoid the elevator wherever possible.
- Walk to the mall, post office, or drug store.
- Go for brisk lunch hour walks from the office.
- Keep riding an exercise bike when you are watching your favorite show on television.
- Take part in everyday activities like household chores, gardening, etc.