Working out is important because of the physical and emotional benefits it provides. While some movements become more difficult as you age, there are a number of exercises that you should do at any age. The following routines are ideal for women over 50:
Make sure you select a program that incorporates push-ups because this movement is great for building upper body strength. Start by performing push-ups against a wall. The further your feet are away from the wall, the more difficult the movement will be. Once you have mastered wall push-ups, perform the movement with your hands on an elevated surface such as a bench. Finally, you can progress to doing push-ups on the floor.
In addition to push movements, you also need to incorporate pull movements to balance your muscle development in the front and back of your upper body. Rowing movements, including dumbbell rows, the row machine, and barbell rows will develop strength in your back over time.
Your program should incorporate squats because they are the ultimate lower-body strength-building movement. Start with your body weight and progress to using dumbbells or a barbell. You can also incorporate more explosiveness by performing jump squats.
This single-leg movement and is a must for reducing muscle imbalances in your legs. If you find that lunges are more difficult on one side, perform a few extra reps on that leg until it matches the strength of your other leg. You can do regular lunges or walking lunges. If you want to take it up a notch, hold dumbbells by your sides. To incorporate more core activation, hold a single dumbbell above your head with both hands.
These exercises are extremely important because they will provide your body with the movement it needs, which is particularly important if you’re 50 years of age or older. Basic moves like pushing, pulling, and double- and single-leg movements will help you stay in shape and will allow you to move comfortably so that you can be pain-free in your everyday routines. These moves will also help you maintain a strong and balanced body.
What’s most important is that you continue to exercise at every stage of your life. It’s not always easy to remain motivated, but the right program will help you stay on track and will allow you to reach your health and fitness goals. Whether you like to dance, do yoga, go for walks, work with weights or hike, it’s important that you keep moving and remain consistent with your exercise routine so it becomes a part of your everyday life.