Best Workout Plan for Women Over 50:Top 6 Exercises

 

Time flies really fast. With each day passing you are getting old. And at this time when you are hitting your 50’s, 60’s, you realize that staying fit is the best thing you can do for yourself. By each day passing you realize the value of physical fitness. Maybe you were not into doing any workouts in your 20’s, 30’s and 40’s but it doesn’t mean that you cannot start it from now. You can start doing workout at any age. Your workout plan has nothing to do with your age. Of course, you can take care of your physical fitness at any age. In fact, when you are over 50, make workouts your best friend. As you are aging there is more need of taking care of your physical fitness. Before starting workout, first I will tell you why is it important to workout when you are over 50.

Benefits of Workout for Women Over 50

 Your age has nothing to do with your physical fitness. Here is a question for you, how old are you and how old do you feel like? Some teenagers sometimes feel like they are in there 30’s and some people over 50’s are so energetic and fit that they feel and look like they are in there 30’s. And it is definitely possible to look and feel younger than your actual age. And the most important thing for this is staying in good health and fit. These are some of the tremendous benefits of working out when you are over 50;

• When you hit your 50’s, an average person loses about 1 percent of muscles each year. Fortunately, you can restore your muscles with exercising.

• Doing workout takes you away from the changes happened due to menopause such as; weight gain, hormonal problems, excess abdominal fat, diabetes, heart diseases and some type of cancer.

• Doing workout regularly takes you away from osteoporosis. Exercising helps you to strengthen your bones and boost up bone density.

• Exercising relaxes your mind and help you to release stress.

• Exercising daily boost up your metabolism.

Workout Plan to Follow

This workout plan holds 6 exercises which perform different tasks to help you to maintain your fitness and keep you strong and healthy. Workouts always demands consistency. Be consistent with your workout plan and enjoy the blessings of a healthy life. The exercises I mentioned here are not very much difficult but if you are new to exercising may be its not easy for you at first call but definitely you will be used to it once you become consistent with your workout plan.

1.Basic Squats

The first exercise for you is basic squats: a very easy but full of fruits exercise. Basic squats target your lower body and provide it great strength. Squats also help you to burn your extra calories. Moreover, there is no risk of falling of getting injured while doing squats. You can perform squats simply by following these steps:

• Stand tall with your feet hip-width apart.

• Then pretend like you are going to sit on a chair and bend your knees.

• Stay for a little and then stand up and complete your move.

• Balance your weight equally on both feet.

2.Forearm Plank

As you aging, its very important for you to start strength training. Forearm plank is a great strength training exercise for you. It focuses on your core and help you to maintain your core stability. Furthermore, it strengthens every muscle of your core. Start with doing it for 10 to 15 seconds and then you can extent it with the passage of time. For doing forearm plank;

• Lay on the floor with your elbows flat on the floor.

• Make sure your elbows are right under your shoulders.

• Lift up your body, engage your core and maintain your balance.

• If it is too difficult for you, you can place your knees on the floor as well.

3.Yoga

Yoga is one of the must to do exercises for seniors. Yoga has plenty of benefits for women who are over 50. Yoga relaxes your mind, bring flexibility to your body, strengthens your muscles and bones and keeps you away from many health disorders. In short, yoga is all in one exercise for you. The point to consider while practicing yoga is which poses are best for you and which poses you should not try. Do not go for those exercises in which there is a risk of injury or falling. The following are some yoga poses which will suit you as a senior;

• Downward Facing Dog.

• Cobra Pose.

• Child’s Pose.

• Bound Angle Pose.

• Seated Forward Bend Pose.

• Tree Pose.

• Sunbird Pose.

4.Swimming

Swimming is a great way to increase bone mineral density. There is a high risk of fracture in women over 50’s due to osteoporosis. Swimming is a great exercise to avoid osteoporosis. In addition, swimming improves your cardiovascular fitness and muscle strength. Swimming also helps you in weight loss.

5.Bird Dog

Bird dog is an ideal exercise for your back. This exercise will target your back and core and helps you to maintain your stability and improve your posture. It also helps you to burn calories. For doing this exercise;

• Kneel on the floor, your hands should be under your shoulder and your knees should be under your hips.

• Put your one leg out and keep it high.

• Also raise your one arm which is opposite to your raised leg.

• Stay in that position and maintain your balance.

6.Waking/ Jogging

Walking and jogging are some of the best cardio exercises. These exercises focus on your large muscles. Walking and jogging will work great for burning your fat. Moreover, these exercises are great way to keep your heart healthy and keeps you away from heart diseases. Walking or jogging in fresh air also relaxes your mind and refreshes your soul.

Conclusion

A woman over 50 always want to look younger and feel younger. And this is possible by taking care of physical fitness. There is never too late for taking care of yourself. You can start doing workout at any part of your life. These exercises will keep you fit and influence your body in a good way. Also, this workout will keep you away from many health disorders.