Today is International Women’s Day! Let’s face it, women are pretty amazing, we can do anything we set our minds to. As we get older, one of the most important tools to keep us active and doing all these amazing things is… you guessed it, exercise! So today we’re bring you some tips on exercise for older women. We do recommend that before starting an exercise program that you consult a doctor.
Elements of an exercise routine –
There are a number of different components of an exercise routine which should be incorporated to get the maximum benefits.
- Aerobic Exercise – activities like walking, running, swimming, dancing any of those activities that get your heart rate up, they help with your cardiovascular fitness. We recommend at least 20 – 30 minutes 4 times per week at a nice pace; make sure you can still talk while doing the exercise, this will make sure you’re not over exerting yourself.
- Strength Training – One the things we hear most in our classes is that women have never picked up a weight before. Mostly it’s a fear that they were going to end up looking like Arnold Schwarzenegger. Don’t worry ladies, that’s not very likely, nor is it the goal with strength training. In fact, strength training can help obvious improve your strength, but also your posture, bone density, tone your body and most importantly it can help to prevent injury. We include some simple strength training ideas in our At Home Exercise Guides which you can get here. Try using a water bottle as a weight first, then you can progress to some light weights as that get’s easier.
- Stretching – Probably the easiest component of a good exercise routine, but as equally important. Stretching ensures we remain flexible and we have a good range of motion in our joints. It’s important post exercise as well to help your muscles to release lactic acid and recover so you’re ready for your next session.
Once you’ve got the hang of your exercise routine, there will be so many benefits.
Prevention is one of the key benefits of exercise for older women. The World Health Organization states that cardiovascular disease, diabetes, osteoporosis, and breast cancer are all tied to not getting enough exercise. The risk of falls increases as we age, which is also typically linked to an inactive lifestyle. We know that a good exercise routine is proven to help reduce your risk of falls and generally improve your overall physical health.
In addition to the physical benefits of exercise, studies show that mood and psychological health can also improve with consistent exercise. Feeling better isn’t just physical!
The physical and psychological health improvements that exercise can give are all good and dandy, but it is not always fun to work out alone. But, maybe the gym is intimidating or you’d rather work out with your peers; Siel Bleu classes are an amazing way to get not just the physical and psychological benefits, but the social benefits from exercise as well.
Exercise can be an entry point for making new friends, a healthier lifestyle, and confidence. If you are already exercising, why not comment down below and share your exercise achievements with us. Today is about equality for all women; show how far you have come.
Let’s each celebrate being women today by making a commitment to adding years to your life and life to your years!