Fit After 50 – Exercise Tips For Women

By November 2, 2018Fitness

It’s Never Too Late To Get Started! Here’s Some Fitness Tips for Women Over 50


It’s never too late to get started on a fitness routine- and as we get older, it’s even more important to be active and fit. As women age the risks all increase for osteoporosis, heart disease, cardiovascular disease, high blood pressure, and diabetes- not to mention losing muscle tone and decreasing bone density. Exercise – ESPECIALLY RESISTANCE TRAINING – can help decrease your risks of all of these. Exercising not only limits your risk of chronic diseases, but it helps improve your mental health, can improve your bone density, improves your flexibility and balance, helps you sleep better, and your overall quality of life. Exercise needs to be part of your normal routine. Whether you have been active before and need to get back into it or whether you have never been into a fitness routing before, the time to start is now!

Tips for getting active for women over 50:

  • – Try to get in 30mins of cardiovascular exercise per day at least 5 days per week and 30mins of resistance training 3-5 times per week for overall health and fitness.

  • – Don’t skip meals- a lot of women over 50 skip breakfast and many don’t eat until it’s dinner time- this is slowing down your metabolism significantly and not providing you with the nutrients and energy you need throughout the day.

  • – Find the time of day that’s best for you to workout- if you can’t get to sleep at night after working out too late, find a time to go throughout the morning or day- find whatever works for your body and schedule it in.

  • – Include stretching and flexibility in your weekly fitness routine- warmup before each workout, cooldown and stretch at end, and incorporate some yoga to improve your balance and flexibility and limit injuries.

  • – Don’t be afraid of weights! Women over 50 NEED resistance training to improve posture, improve bone density, and help tame symptom of menopause- it also limits risks of diseases and helps control weight and belly fat. Meet with a Personal Trainer to walk you through the weights at the gym and don’t be afraid to try them.

  • – Find a class to join- this will keep it fun and give you something to look forward to, but you also get the social aspect of other people like you trying to have fun and get fit. Silver sneakers, aqua aerobics, yoga, dance classes/zumba, cycling, and pound are some popular classes that you can ease yourself into.

Try these no-equipment resistance training moves to get started

2-4 sets through + 20-30 mins cardio at end:
  • – 20 x Air squats
  • – 10 x Modified pushups (against wall or hands on a bench)
  • – 30 sec – Elbow Plank
  • – 10 x Hip bridge
  • – 20 x Quadruped (also known as “bird-dog” exercise)
  • – 20 x Walking lunges