Indulging in one form of exercise after 30 is said to yield long-lasting benefits in women by strengthening the muscles and bones.
A certified physical trainer urges women over 50 to consider her advice as their bodies would have naturally undergone several changes causing a decline in muscle mass. Even though the retirement age is for relaxing and leading a stress-free life, studies show exercising regularly is essential for longevity.
Women over 30 should train with weights
As women age, the body naturally starts to lose muscle mass and this starts after the age of 30. However, you can strengthen the muscles and improve the bone density with resistance training including weights, says Tracy Steen.
“Doing regular heavy load-bearing activity like resistance training can stave off the loss of both bone density and muscle, ” the fitness trainer advises. In addition to exercise, you must also watch your diet to include the right nutrients.
Even though she recommends lifting weights, especially during menopause, the training depends on the goal you have set for yourself. Tracy suggests lifting heavy weights to strengthen lean muscles and something light if you just want to move around and stay active.
You must also train according to any injury or underlying health conditions to avoid the weights from causing extra strain. Whether you lift heavy or light, the goal is to train your muscles to fatigue.
Living healthy in ’50s
While muscle and bone strength ensure better health in old age, women have several other factors to consider once they hit 50. The government organization, Women’s Health, offers a checklist of things you must take care of as you age.
On the top of the list are regular physical activity of at least 30 minutes a day and a good night’s sleep of 7 to 9 hours.
Women over 50 should maintain their body weight and quit smoking or not start it at a later age. Furthermore, look out for menopause symptoms and check with your doctor if you notice changes in your diet, weight, or energy.
As well as physical health, taking care of mental health is also important. This includes educating yourself about your family’s history with any illnesses and going for regular screenings to eliminate any possibilities.
Tracy has been a certified personal trainer since 2008. She has certification in MA Counselling/Psychology CFES Fitness Knowledge CFES Weight Training Instructor Course. She has been helping women in their fitness journey for more than two decades.
