Effortless Fitness Regimen for Women Past 50: Discover These 4 Simple Exercises to Maintain Activity Through Your 70s
Embrace these exercises that target essential muscle groups, helping to maintain strength, stability, and balance in your later years. This is crucial for staying mobile and independent.
Warning: These workouts might be too easy for those who are used to regular strength training with weights, but they're perfect for beginners or those who've taken a break for a while.
Here are four flexible, easy-to-follow exercises that can kick-start your fitness journey:
Exercise 1: Bridge Lift
Improve your posture, strengthen your back, and work those glutes with the Bridge Lift. It also helps stretch the hip flexor muscles and strengthen your core and pelvic floor, which can be weakened by fluctuating hormone levels before menopause.
- Lie flat on a yoga mat, arms by your sides.
- Inhale, squeeze your glutes, and lift your pelvis towards the ceiling.
- Hold for a moment, exhale, and slowly return to the ground.
- Feel the movement in your buttocks and back of your thighs. If it's too easy, use a resistance band to increase the challenge.
Exercise 2: Wall Push-Ups
Enhance your upper body strength with wall push-ups. They improve posture, heart health, and lower blood pressure and cholesterol levels. Start against a wall and progress to an incline or floor push-ups as you build your strength.
- Stand an arm's length away from a wall, placing both hands onto the wall.
- Bring your shoulder blades back and down, engage your core, and perform the push-up. Ensure you follow the advice on pelvic tilts if needed.
Exercise 3: Sit-to-Stand Squats
Functional exercises like squats and lunges improve our ability to perform daily activities and stay independent as we age. They also boost balance and strength in the lower body.
- Stand in front of a chair or surface at knee level, feet shoulder-width apart.
- Engage your core and sit down onto the chair without using your arms.
- Return to standing using the balls of your feet.
Exercise 4: Calf Raises
Calf raises not only improve balance and ankle stability but also enhance strength and reduce the risk of sprains or falls. Add them to your daily routine for a quick exercise snack while waiting on the kettle or cooking.
- Start with a calf stretch before doing calf raises to avoid discomfort.
- Stand behind a chair or close to a wall and perform the calf raise.
If you enjoy Pilates workouts at home, you'll likely be familiar with these exercises already. For more advanced options, try single calf raises, jumping calf raises, or incorporate weights as you progress.
A balanced exercise routine for women over 50 should include cardiovascular exercises, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week[1]. Incorporate weights like dumbbells or kettlebells to continuously challenge your muscles and bones[1]. Consult a fitness professional or healthcare provider to personalize your routine based on your health and fitness level. Enjoy your activities to maintain consistency and motivation.[5]
[1] NHS - (https://www.nhs.uk/live-well/exercise/get-started-with-exercise/)
[5] Mayo Clinic - (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047421)
- As you embark on your health-and-wellness journey, remember to include exercises that not only target your fitness-and-exercise but also focus on the wellness of your hair and skin, as these aspects are essential for overall beauty.
- The Bridge Lift is a perfect exercise for women over 50, as it helps improve posture, strengthen your back, and work those glutes, while also targeting the health of your hair by reducing stress on the scalp, contributing to healthier hair growth.
- In addition to wall push-ups, incorporating yoga positions like the downward dog and warrior poses can help maintain flexibility and promote a healthier spine, which in turn supports the growth of strong, healthy hair.
- Maintaining a home environment that promotes wellness, such as keeping a clean and clutter-free space, can contribute to stress reduction, which is beneficial for both your beauty and health.
- Women's health encompasses more than just physical fitness. Regular check-ups with healthcare providers, maintaining a balanced diet, and prioritizing mental health practices like meditation and journaling can holistically support your health, fitness, and wellness.
