A holistic exercise program to help overcome common health conditions in women over 40 years old.
My mother was never a fan of exercising – and for more than 35 years she got away with it: slender waistline, slim legs, and a very fit body that can bear hours of walking. But when she hit 40, things slowly changed. From joint problems to paunch belly, her whole body started protesting, leaving her with slower mobility and minor yet annoying aches.
Women in their 40s, usually after they hit menopause, face osteoporosis, slower metabolism (that leads to high cholesterol and high blood pressure), and less joint flexibility. Hence, they need to quit high impact exercise like running and take up more suitable exercises to keep a top notch fitness level. Learn the tricks and share the read with your mothers, aunts, friends, and fellow women!
1. Fight osteoporosis with strength training
Strength training increases bone density, thus helps women who are facing osteoporosis. This training also helps shape your body and reduce the risk of lower back injury – resulting in a firmer posture.
Try: lifting hand weights (1-2kgs per barbel) for eight repetitions for start. Every week, try increasing the repetitions until you reach 12 repetitions.
2. Create a better metabolism system with cardio training
Cardio training improves cardiovascular condition and burns calories, resulting in a faster metabolism system and eventually helps you lose weight. Young heart and lungs are especially benefited through this routine. For women over 40, cardio routine should target the whole body more than just some body parts.
Try: swimming, walking in the swimming pool, and cycling for 20 minutes per session, 3-4 times a week.
3. Increase flexibility with stretching
When you grow older, the body becomes more stiff, hence it is harder for you to do things you could do effortlessly when you are younger: squating, getting up from the bed, and walking fast. Stretching allows you to lengthen the muscles hence you are less prone to joint aches and injuries.
Try: yoga and pilates.
4. Keep moving!
Besides the ‘formal exercises’, always find reasons to move around – choose to talk directly to your colleagues over phoning them, walk at least two flight of stairs every day, walk your dog, walk briskly whenever you can – stay active and do not feel ‘owned’ by the health problems you are facing.
Happy exercising!
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