Life goes by too fast and the older we get, the more important it becomes for us to get the most out of each day. Whether we’re in our mid-30s or 50s, we all want to be fit and look good. And with the onset of menopause at the latest, the topic of losing weight hits home for women, because women over 50 in particular are more likely to struggle with weight gain due to hormonal changes. But that doesn’t have to be the case. After all, age is just a number and being fit doesn’t depend on how old we are, but rather on how well we take care of our bodies. And if Jennifer Lopez can manage to look like a fitness model, so can you! While self-acceptance and a positive body image are of great importance, a healthy diet and adequate exercise are just as important. Do you also want to be strong, healthy and happy and feel 10 years younger? Then you’ve come to the right place! We have compiled many helpful tips and the best exercises for women over 50!
According to a survey by the World Health Organization, about 55 percent of German women and more than 70 percent of men over 50 develop overweight in old age . Due to the drop in estrogen levels, the pounds can accumulate much faster than usual in women over a certain age. In addition, during menopause, the body produces less somatotropin – a hormone that is essential for building muscle. Yes, losing weight with age becomes increasingly difficult, but not impossible! However, regular exercise and the right exercises for women over 50 can help you counteract this problem and stay fit and healthy. In addition, physical activity can reduce some of the symptoms of menopause, such as sleep disturbances, hot flashes and joint pain. If you’ve exercised before, that’s great. But even if you haven’t, it’s not too late to start.
Exercises for women over 50: what are the benefits of exercising as we age?
Exercising regularly is important at any age, but it becomes even more important after 50. However, it is no longer about having big biceps or flat abs, but rather about maintaining a strong and healthy body that is less prone to injury and disease. According to a study by “Harvard University”, 40 minutes of strength training twice a week is quite enough for adults to build muscle mass. Not convinced yet? Then learn a little more about the health benefits of exercise for women over 50.
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- Increased bone density – Unexpected falls put several people in the hospital each year. Bone loss begins as early as age 35, and the decrease in bone density increases to as much as 5 percent annually after menopause. Regular exercise strengthens bones and helps reduce the risk of fractures and osteoporosis.
- Increases muscle mass – No, this doesn’t mean you’ll build huge mountains of muscle, but that you’ll become strong enough to perform everyday tasks like carrying grocery bags without worry.
- Reduces body fat – No matter your age, maintaining a healthy weight is important to prevent many diseases.
- Mental well-being – With aging comes a higher rate of depression and therefore loss of self-confidence. Exercises for women over 50 are an easy and great way to strengthen your body and brain at the same time.
Fitness tips for exercise in old age
The truth is, the older we get, the more urgently our bodies need exercise – for a healthier heart, a strong immune system and better organ function. To help you feel better and stay healthy and fit as you age , follow our fitness tips for exercise as you age.
- Walk more often – If you don’t have the energy for regular exercises for women over 50 or you just don’t have the time, we have the solution for you! Walking a lot and for a long time is the perfect way to incorporate enough exercise into your daily routine without trying too hard. So ditch the car and walk to the supermarket or take a long walk with the dog in the park.
- Perform core muscle exercises – Healthy core muscles are important to improve our posture and can also alleviate severe back pain or disc problems. A strong core makes our joints more mobile, significantly reducing the risk of injury as we age.
- Increase your protein intake – A protein-rich and healthy diet is important at any age. However, as menopause begins, the body can’t use protein as effectively as it used to. Or in other words – the quality and variety of protein you eat is especially important from now on.
- Find an activity you love – It can be difficult to find an exercise routine that you can maintain for an extended period of time. Therefore, it is very important to choose something that you enjoy. Strength training and weight lifting aren’t for you? Then how about swimming, cycling or Pilates? The choice of sporting activities is now so wide that there is certainly something for everyone.
Exercises for women over 50: the ultimate training program to stay fit in old age
Regular exercise not only makes you feel and look younger, but it can also slow down the aging process. And while exercise in all imaginable forms is healthy, strength training is what creates the true anti-aging magic. Many people believe that weight lifting is only for younger people or is not safe for adults. However, the truth is that we can maintain or even improve our strength at any age. So if you want to stay fit, it’s finally time to grab some dumbbells and perform the following exercises for women 50+. The following workout plan can be completed in two different ways.
- As a 10 minute AMRAP workout (as many rounds as possible) – Set a timer for 10 minutes. Perform a total of 10 repetitions of each of the following exercises and repeat as many times as possible within the 10 minutes. Take short breaks as needed and be careful not to overexert yourself. If you feel any pain, stop the workout immediately.
- As a circuit workout – Do 10 repetitions of each exercise and repeat again for another 2 rounds.
- Low Plank is perfect for all beginners. The Plank is a classic isometric exercise that allows you to work all major muscle groups at the same time. It will also reduce back pain and improve your endurance. Lie on an exercise mat and place your elbows shoulder-width apart under your shoulders. Tighten your abdomen and use your forearms and the tips of your toes to lift your entire body until it forms a straight line. Make sure the hips do not sag and hold the position for at least 30 seconds.
- Modified push-up – Push-ups are a classic in deadlift workouts and are among the most popular and effective exercises for women over 50. Lie on the floor and support yourself off the ground with your arms almost extended. Position your hands under your shoulders and bend your legs while your knees are together firmly on the floor. Tighten the abdomen and back and slowly lower the body down. Hold for 2-3 seconds and slowly press back up. When performing, make sure that the back remains straight and does not form a hollow back.
- Classic Squat – No workout plan would really be complete without the good old squat. The classic variation is ideal for all beginners and can be performed with or without weights. Stand upright with your feet hip-width apart, hips and toes pointing forward. Tighten your buttocks and extend your buttocks backward as if you were sitting on a chair. Keep your knees behind your toes and your back straight.
- Lunges with biceps curls – Lunges are another great exercise for women over 50 and in combination with biceps curls, you will train the whole body at once. Take a dumbbell in each hand and stand hip-width apart. Tighten your abdomen and back and take a big step forward with your left leg. Lower the hips until the left leg forms a 90-degree angle between the upper and lower legs while bending the arms up to the shoulders. Lower the arms back down and return to the starting position. Repeat with the other leg.
- Single leg bridge – Lie on your back with your legs bent, keeping your feet flat on the floor. Raise the buttocks upward until the body forms a straight line. Extend the left leg straight up toward the ceiling, lower the body and lift again. Repeat a total of 10 times and repeat with the other leg.
- Cross-lift for a strong back. Stand upright with feet shoulder-width apart, with dumbbells to the right and left of your feet. Squat down and pick up the dumbbells. Straighten the body and bring the dumbbells as close to the sides of the legs as possible. Make sure to do them slowly and evenly and keep your back straight.
- Bench press is one of the best exercises for women over 50 for those who want to train and strengthen the chest. Lie down either on the floor or on a flat bench and take a dumbbell in each hand. Press the weights up slowly and in a controlled manner, without fully extending your arms. Hold pressed for a few seconds and lower back down.
- Single-arm rowing strengthens the biceps and the lateral and upper back. Place your left knee and thigh on the bottom of a chair and bend your body forward. Support your left arm on the chair and hold a dumbbell in your right hand. Inhale deeply and bring the dumbbell down the outside of the chair, exhale and pull it back up. Make sure to keep your back straight and bring the dumbbell as close to your body as possible.
- Crunches with arms extended – Lie on the floor with your legs bent and extend your arms back over your head. Exhale and lift your chest off the floor and bring it toward your knees. Then inhale and lower the body backward, but do not rest completely on the floor. To increase the difficulty, try performing the exercise with a dumbbell.