Maintaining a consistent exercise schedule can be a challenge for many women 50 or older because the joints and muscles can be at risk for inflammation and soreness. However, keeping up with a workout routine will keep you feeling great and can also help to strengthen the heart. Plus, regular cardio and strength training routines can help reduce stress, combat fatigue and help you maintain that youthful glow. Here are just six simple and effective heart-healthy exercises suitable for women 50 and older:
Heart-Healthy Exercise No. 1: Walking
Walking is one of the simplest heart-healthy cardio exercises. It is a good match for women 50 and older because it helps build strength in the lower body. Women who want to preserve their bones and muscles as they age can benefit from just 20-to-30-minute walking sessions a few times per week. Plus, it’s a great heart-healthy exercise to enjoy with friends or a partner.
Heart-Healthy Exercise No. 2: Resistance Band Training
Steer clear of the weights and start strengthening muscles and joints with a set of resistance bands. Resistance bands are easy to pack and store, and they give you the chance to stretch and tone all major muscle groups. Resistance training is an important exercise for keeping your heart healthy as you age, so don’t overlook the importance of regular resistance band training routines.
Heart-Healthy Exercise No. 3: Pilates
Pilates is another exercise that’s ideal for keeping you and your heart healthy and strong. Stretching and toning exercises like this help to increase circulation throughout your body and will also increase flexibility. For women 50 and older, maintaining flexibility and preserving muscle tone are a top priority.
Heart-Healthy Exercise No. 4: Swimming
Swimming is a low-impact heart-healthy exercise that offers several benefits for women 50 and older. Swimming just a couple of times per week can strengthen the heart and lungs and will give you a total body workout. Swimming is a good option for women 50 and older because it does not require any special equipment and promises few risks of injury.
Heart-Healthy Exercise No. 5: Water Aerobics
Water aerobics are another attractive option for women 50 and older. This heart-healthy exercise routine can help increase stamina and endurance while burning several hundred calories per hour. If your goal is to maintain a healthy weight, boost your metabolism and just improve your overall health, the strengthening and toning exercises involved with water aerobics can help you get there.
Heart-Healthy Exercise No. 6: Indoor Bicycling or Spinning
Hop aboard a stationary bike for a heart-healthy high-energy workout that will give your body and mind a quick boost. This low-impact exercise is a great match for women 50 and older because it helps increase the heart rate while strengthening the lower body. Just a couple of these high-energy routines per week is all it takes to reap the benefits of this heart-healthy exercise.
Always consult with your doctor before starting an exercise program. If you are trying a new exercise routine for the first time, consider working with a fitness instructor or personal trainer so that you can keep injuries at bay. Exercising in a class setting with professional supervision may be the best option for women 50 and older, since the instructor can address any health issues, mobility issues and other concerns during the workout routine.