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5 Tips on Exercise and Fitness for Women Over 50

5 Tips on Exercise and Fitness for Women Over 50
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BY Eraldo Maglara  NSCA-CPT

For many Americans today, maintaining a certain level of fitness is a challenge. But, for women over 50, beginning or starting a fitness program can feel even more arduous. Although the level of awareness has risen over the years, the fact of the matter is, that the majority of women (especially those in their fifties and beyond) are not exercising enough and that can create many serious health issues going forward. Therefore, how can we empower those women from taking control of their health and fitness, and, encourage them to permanently incorporate an exercise program in their lives?

These five tips can help you get (and stay) fit at age 50 and beyond.

1. Weight Training

Lifting weights may be single most important activity women over 50 should do. Why? Because when your muscles are not being exercised they lose their strength, endurance and flexibility. This will certainly leave you at more risk for injuries, degenerative diseases and over-all functionality as you grow older. Strength training has been proven( scientifically) to increase strength, stop the slow fat gains, increase functional movement and live a longer and more productive lifestyle.

2. Cardio/Aerobic Training 

As we all know, the most important muscle in our body is the heart. Therefore, in order for our hearts to work more efficiently it has to be trained just like any other muscle in our body. Some of the most popular forms of training are walking, jogging, running cycling, swimming, tennis and dancing. On the other hand, for those of you who prefer to train  at a facility or at home, there are treadmills, stair master, elliptical machines and recumbent bikes. As you can see, there many different options you can choose that will keep your heart strong, fit and more efficient.

3. Core Training

As we age and become less active, core strength is often one of the first things to suffer. A weak core can lead to a number of serious issues including physical aches, a sore back, poor body mechanics and weakness in your hip area. The good news is, it doesn’t have be that way. Recent studies have shown that an individual who incorporates core training in their fitness programs can prevent muscle weakness, fat buildup and bone loss (osteoporosis). Therefore, regardless of your age, gender or physical conditioning make it a priority to train you core muscles at least twice a week.

4. Stretching 

If you are like most people, the idea of stretching your body beyond its comfort zone does not sound very appealing. As a matter of fact, some studies have shown that the majority of people (especially those over the age of 50) do not perform any form of stretching at all. So why should we invest more time into stretching? Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Pilates and Yoga are good forms of stretching exercise.

5. Nutrition 

There’s nothing you can do for your body more important than following a healthy diet. In fact, many experts have suggested that as individuals get older the quality of their  nutrition begins to diminish. This trend can cause many serious issues down the road. Your body needs the vitamins and minerals to energize and rebuild itself. It should include plenty of fruits and vegetables, raw as well as cooked. Also, increasing your intake of fiber will give you a feeling of completeness and help you avoid the excess amount of calories.

Author, Eraldo Maglara  NSCA-CPT

NPTI Graduate


Fitness Training by Eraldo &

Jersey Fit









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