Exercises help women live healthy

Middle-aged women should start exercising slowly, combining strength training with cardiovascular exercise to improve health.

Some exercise habits can help women stay in shape, have healthy bones and joints, and be more toned as they age.

Strength training

The rate of bone loss in women in their 40s and postmenopausal years is approximately 0.75-1% per year. Performing resistance training exercises each week helps prevent muscle loss and maintain strength as you age.

Prioritize weight training, planks, push-ups, and squats because they use many of the major muscle groups in the body, including the chest, back, shoulders, biceps, triceps, quadriceps, glutes, hamstrings, and abdominal muscles. Choose the appropriate weight, so that you feel muscle fatigue after about 10-12 repetitions, two to three sets.

Cardio exercises help keep your heart healthy

Cardiovascular exercises help reduce blood pressure and cholesterol, prevent diabetes, and increase stamina and endurance. They also help improve metabolism, maintain a healthy body weight, increase circulation, and provide oxygen to the blood. Suitable exercise methods include jogging, walking, cycling, aerobics, dancing, etc.

Beginners should stick to low or moderate intensity. As you get used to it, challenge yourself with shorter, more intense workouts.

Breathe and relax

From the age of 40, lung capacity begins to decrease due to aging of the bronchioles, alveolar air sacs, lungs, diaphragm and intercostal muscles. They become constricted, contracted, stiff and weak, causing difficulty breathing or other lung problems.

Maintain a healthy respiratory system by taking yoga, aerobics, or Pilates classes. Learn deep breathing techniques and use them to relax, calm your nerves, and improve lung health.

Practicing yoga helps middle-aged women increase flexibility and improve their respiratory system. Photo: Bao Bao — Practicing yoga helps middle-aged women increase flexibility and improve their respiratory system. Photo: *Bao Bao*

Bend and stretch

Stretching is a must-do exercise for women in their 50s. Although it is not strenuous, it provides moderate flexibility and muscle relaxation. Stretching also corrects imbalances, reduces pain, reduces the risk of injury, and improves posture.

Before stretching, warm up your muscles for about 5 minutes, such as walking or cycling. The American Council on Exercise recommends stretching each major muscle group and holding each stretch for 15-30 seconds.

Develop flexibility and range of motion

Joint movement is limited and flexibility decreases with age due to changes in tendons and ligaments. Women in their 50s should work on flexibility and range of motion. Pilates or cardiovascular exercise can both help with this goal.

Women should work on flexibility for 30 minutes, three days a week. Moderate cardiovascular exercise should be done for at least 150 minutes a week.

Bao Bao (According to Livestrong )

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