Recently I was visiting a boot camp in Chicago and an older lady asked if it is ever too late to begin an exercise program. Out of respect I did not ask her age but I guessed her to be in her early 50’s. Of course my response was it is never too late to improve your lifestyle and begin exercising. This got me thinking about other women who may have the same question so here you go ladies, this is for you.
I’m not going to go into a big list of health benefits of exercise because I have done that in other articles and believe once you have reached 50 your doctor has probably already explained the importance of exercise to you. Now if you have never exercised or it has been many years since doing so then your first step is to consult your physician. This is especially important if you have any current health conditions, a family history of heart disease, or take prescription medication.
Once you have been given the green light from your physician, you will want to begin a gradual routine, nothing strenuous. The goal should be to conduct 30 minutes of moderate physical activity at least three days a week, but more if possible. It is a good idea to include stretching, weight resistance, and cardiovascular exercises in your routine. It is extremely important to start with stretching before you begin your exercise and start slowly.
Two popular exercises for older women are swimming and walking. They are low-impact activities which are less likely to stress your body. Try and avoid any activity involving pounding, like jogging or jump rope. It is also important to execute weight resistance exercises as this will improve bone strength. Osteoporosis is a common result of aging and of menopausal women. Resistance exercise can improve your odds against getting this. Your goal should be to use light weights and perform 15 – 20 reps per exercise.
The importance here is one, getting started, and two, don’t quit. Here are some tips to help you achieve both of these:
- Choose something you enjoy.
- Exercise with a partner. It makes it more fun.
- Alter your routine so you don’t get bored.
- Choose a time of day that is more comfortable for you.
- Don’t get frustrated. Seeing changes will take some time so be patient.
- Include things that make your workout fun, like listening to music or reading while riding a stationary bicycle, or take a walk on the beach or at the park.
There are many different facilities in Chicago Exercise for Women, you can choose. It is never too late to begin an exercise program and women over 50 should perform some form of activity to keep them healthy and prolong their life. If you’re unsure where to begin then speak with an expertise in the industry and let them help you get started.