Botanique Skin Wellness Spa

If you’re anything like me motivation to train is pretty dam fluid. I’m always glad I went but often struggle to get myself there.
As we age we need: strength, stretch and stability for flexibility and posture (yay for yoga), resistance training for bones and metabolism (light weights and/or Reformers classes are perfect) PLUS High Intensity Steady State (HISS) cardio such as brisk walking, swimming or cycling.
What we DON’T need is high impact activities that may have a detrimental effect. Over-exercising can put excessive strain on your joints, muscles, and bones, increasing the risk of injury. This is especially true for mature people who may already have weakened bones and muscles due to age-related issues like osteoporosis or arthritis. If you were always a runner, then yes go for it….keep on running. However if you suddenly decide you would like to start jogging at the age of 55 after having never done it before, proceed with caution.

Generally speaking, women over 50 should aim for a well-rounded exercise routine that incorporates cardiovascular, strength training, flexibility, and balance exercises. The specific type and intensity of exercise will depend on individual fitness levels, goals, and any pre-existing medical conditions. It’s always a good idea to consult with a healthcare provider or fitness professional before starting a new exercise program, especially if you have any medical concerns or limitations. Here are some general guidelines for exercise for women over 50:

  1. Cardiovascular Exercise:
    • Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
    • Options include walking, swimming, cycling, dancing, and group fitness classes.
  2. Strength Training:
    • Include strength training exercises at least two days a week.
    • Focus on all major muscle groups, including the legs, arms, chest, back, and core.
    • Use resistance bands, dumbbells, machines, or bodyweight exercises.
  3. Flexibility and Stretching:
    • Incorporate stretching exercises to improve flexibility and range of motion.
    • Stretch major muscle groups after each workout.
  4. Balance and Stability:
    • Include balance exercises to reduce the risk of falls, which become more common with age.
    • Exercises like standing on one leg, heel-to-toe walks, or Tai Chi can help improve balance.
  5. Core Exercises:
    • Strengthening the core muscles helps with posture and stability.
    • Planks, bridges, and Pilates exercises are excellent choices for core strength


Further tips include:

  1. Listening to Your Body:
    • Pay attention to how your body responds to exercise. If you experience pain or discomfort, modify or stop the exercise.
    • Stay hydrated and use proper form to prevent injury.
  2. Warm-Up and Cool Down:
    • Always warm up before exercising to prepare your muscles and joints.
    • Cool down with light stretching to help your body recover.
  3. Consistency is Key:
    • Aim for consistency in your exercise routine. Regular physical activity offers more health benefits.
  4. Adapt as Needed:
    • Your exercise needs and abilities may change over time. Be open to adapting your routine to meet your current fitness level and goals.

Remember that a balanced and varied exercise routine is essential for overall health. It’s also important to enjoy the activities you choose, as this will help you stay motivated and make exercise a long-term habit. If you’re uncertain where to start or how to progress, consider working with a certified fitness trainer or physical therapist who specialises in working with older adults. They can create a customised exercise plan tailored to your needs and goals.

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