Exercise benefits everyone, but it is especially beneficial for women in their fifties. While exercise will not eliminate hot flashes and other menopausal discomforts, it will improve your overall health and strength and stamina. If losing or maintaining weight is one of your goals, exercise in conjunction with a healthy diet is more effective than diet alone. Maintaining a healthy level of physical activity combined with a balanced diet and, if necessary, oestrogen therapy can help prevent osteoporosis and cardiovascular disease.
A well-balanced exercise programme will incorporate resistance exercises to maintain muscle mass and bone strength, stretching exercises to maintain mobility, and cardiovascular exercises to keep your heart healthy.
Strengthening Exercises
Strength training involves the application of resistance, such as dumbbells, bands, or machines, to the muscles in order to strengthen them. It is recommended to begin with exercises that target the major muscle groups twice or three times per week. Rowing exercises, overhead presses, squats, and core exercises all work multiple muscles in synergy. Six weeks of these exercises, three sets of ten each, is an excellent way to begin acclimating your muscles to working in unison.
It takes approximately six weeks to train the nerves and muscles to work optimally together. At that point, you can incorporate additional isolating exercises and increase the weights on the exercises you've already been performing. If this is your first time performing this type of exercise, seek guidance from your physical therapist. This is especially critical if you have osteoporosis. Avoid heavyweights and maintain proper form to avoid spinal flexion and subsequent spinal injury. The exercise ball is an excellent supplement to any strength-training programme. The exercise ball is excellent for core work and can be used in place of a bench or seat when performing dumbbell exercises.
Exercises to Increase Flexibility
Stretching should be performed twice or three times a week to keep your mobility up to date. Stretching is best done following an aerobic workout, but it's also a good idea to stretch after strength training. At your age, the most effective stretching exercises are those that are held for 30 to 60 seconds. If you have osteoporosis, you should avoid bending your spine forward, as this places compression forces on your vertebrae. Your physical therapist can recommend appropriate exercises, many of which incorporate the use of an exercise ball. Stretching into extension, for example, is excellent for stretching tight ligaments in the front of the spine and relieving pressure on the vertebral bodies.
Exercises Aerobics
When it comes to aerobic exercise, it is critical to select an activity that you enjoy and fits into your schedule. Aerobic exercise strengthens your heart by increasing your heart rate and forcing you to breathe more deeply. Dancing, bicycling, brisk walking, treadmills, and elliptical machines are all examples of the type of exercise necessary to increase your heart rate.
This type of exercise, performed for 20 to 60 minutes three to five days a week, helps to maintain a healthy heart and strong bones. If you are unable to find 20 minutes in a day, take shorter breaks throughout the day to accomplish this goal. The critical point is to begin and establish a habit. If you have not exercised recently, begin by taking five to fifteen minute walks around the block at a comfortable pace. Increase your pace and distance gradually to reach the above-mentioned goals.
Exercise on a regular basis is energising and safe when certain guidelines are followed:
This information is not a substitute for professional medical advice. Anyone considering starting a new exercise programme should consult their primary care physician.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |