As a Nurse Practitioner specializing in Total Women’s Healthcare, I talk to senior women about their health all day long, every day. Something I have noticed is that to many senior women, taking care of their health means taking their medication (yes, it is important), showing up for labs and getting a mammogram. What is missing for many is a regular exercise program. Regular exercise is important for all of us at any age. It helps give us the foundation for a healthy brain and body and improves longevity. As women age, it becomes even more important. In fact, women start losing about 5% of their muscle mass per year starting in their 30’s. This number is even higher after age 65. There is a direct correlation between your health and the amount of lean muscle mass that you have. Also, as women age the focus of an exercise program may shift from improving appearance to improving well-being. Some of the many benefits of a regular exercise program for senior women include:
Decreased risk of heart attack, stroke or diabetes
Improved bone density and less risk of fractured bones
Improving and maintaining muscle strength, agility and coordination, which means less chance of falling.
Improved brain health
Improved posture and flexibility
Building lean muscle mass helps women maintain a healthy weight
You might wonder what the best exercise program for women over 50 is? In a nutshell, it must be a program that they will actually enjoy and continue to do. It should be one that matches their current fitness and physical ability level and progresses depending on how they can move or feel. As always, it should be discussed with the person’s own healthcare provider. Ideally, the program should include some aerobic exercise for cardiovascular benefit, some resistance and weight bearing exercises for bone health and some exercise for flexibility. As for the amount of exercise recommended for senior women, many experts suggest 30-60 minutes five days a week. This is realistic for some but not everyone. Every single bit counts, so do what you can!
Some of the Best Aerobic and Cardiovascular Exercises:
Walking: Walking is one of the most accessible and least stressful forms of exercise for senior women, although people’s level of ability does vary. According to an article found in Harvard Health online in March 2014, one way to tell if you are walking at an ideal intensity for moderate aerobic exercise is if you can talk but not sing. If you can’t talk you are pushing too hard, If you can sing you aren’t pushing hard enough.
Swimming: My favorite! Swimming is called the world’s perfect exercise. You can get cardiovascular exercise and strengthen your muscles all at once, while putting minimal stress on your bones and joints. This is a definite plus if you have arthritis. You can benefit from water exercise even if you are not a good swimmer with water aerobics in the shallow end.
Cycling: Cycling can be an excellent form of cardiovascular exercise for seniors. It has a low impact on bones and joints, so it is good for those with arthritis. For those with balance or mobility issues, a stationary or recumbent bike can be better. Biking outside can be good for mood and mental health, helps depression and can give seniors a sense of independence and well-being.
Some of The Best Resistance, Strengthening and Weight Bearing Exercises:
Resistance Bands:
Resistance bands are great for exercising at home. They don’t take up a lot of room and they can be put away in a drawer when you are done using them. They aren’t expensive and can be used in a chair for those who don’t have good balance or mobility. Resistance bands can help you strengthen and challenge your muscles in a way that other equipment free exercises can’t. For example, according to Silver Sneakers, they are excellent for strengthening back muscles and improving posture. The mini-resistance band set from Synergee Fitness is a great resource. They are light resistance, so they are easy for everyone to use and come in a set of 10. Here is the link : https://synergeefitness.com/products/synergee-minibands?sca_ref=6841183.GItOOyb8zW
Pilates: Pilates is known for being a low-impact strength exercise program. It focuses on core stability which makes it great for older adults. Pilates is a type of exercise that was first designed to help
dancers heal from injuries. It consists of series of movements and exercises, and can be done on a floor mat at home, in gym or class with equipment and instructors. It can be tailored to suit all fitness levels and has many benefits including improving core strength, flexibility and balance. You should always consult with your healthcare provider if you plan on taking up Pilates.
Strenght Training with hand weights and dumbells:
Using light weights or light dumbells for
strength training is a good way to help
maintain your bones and muscles.
Exercises such as biceps curls and
shoulder presses can be done standing or sitting. You should start with one set of 8-15 twice a week and gradually progress to two or three sets each workout. Start with light weights (think 2 pounds) and if able, slowly work your way up from there. The weights that I like are cylindrical with a loop for yor fingers that are easy to hold onto and fit in the palm of your hand. I found mine at Synergee Fitness online. Here is the link:
https://synergeefitness.com/products/synergee-hand weights?sca_ref=6841183.GItOOyb8zW
Yoga:
Yoga is a great way for senior
women to improve their flexibility,
strength and balance. You don’t have
to be able to stand up on one leg or
bend over and touch your toes.
There are many yoga poses that are
safe, easy and beneficial. There is even such a thing as chair yoga for people who are less mobile. Yoga has also been shown to improve sleep, mental health and mood.
Whatever exercise program you choose, it is all beneficial. Do what you can do and that you enjoy. You don’t have to be a road warrior, just get moving. Remember the saying “motion is lotion”. Regular exercise will help you stay strong and healthy in both mind and body!
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