How Women Over 50 Can Achieve Their Health and Fitness Goals
You’re a woman, and you’re over 50. Do you have any health and fitness goals? Do you know if you can reach your health and fitness goals? Do you have any idea why it's important, particularly when you are a woman 50 and over, to think about your health and fitness goals? Well, keep reading to find out the answers to these questions and more.
According to Health Essentials at Cleveland Clinic, “There’s no reason why you can’t stay active past 50.” While you must listen to your body (and who doesn’t need to listen to their body?) you can and should workout with such activities as walking and aquatics, as well as cardio machines and strength training. In addition, “You can keep playing tennis or softball, golfing or doing any of the things you’ve always enjoyed…” Again, listen to your body and also talk with your doctor before beginning an exercise program.
It is actually very important to stay active if you are over 50. As shared by University of Utah Health, Dr. Kirtly Parker Jones says, “For women over 50, it’s “move it or lose it.” Weak bones from osteoporosis or creaky joints from arthritis are more likely to develop with age. The best way to prevent these conditions is exercise.”
So, if you’re ready to start your exercise program or to take it to the next level, here are 7 steps that I’ve found to help me stay active and attain my fitness goals.
If you are currently inactive, just move. Walk as much as possible - walking the dog counts. Take the stairs. Get up each hour from your desk and move. Add any movement to your day that you currently do not do.
Once you start moving, be more intentional about the type of movement that you do each day. For example, walk around the block daily; walk 2 miles daily; walk 3 miles 3X/week; get on the rower for 20 minutes daily; use the elliptical 3X/week; etc.
Add strength training exercises to your movement. There are several moves you can do at home, for example, squats, lunges, push-ups, planks. Each move also has progressions that inexperienced exercisers can start with and gradually progress to a more challenging position.
Keep a journal, pen/paper or digital, to keep track of your daily progress. Monitoring the frequency of your workouts and your quantity/quality of different movements is motivating as you begin to see improvement.
Set reasonable, attainable goals and create a plan to achieve them. For example, you may want to show progress by moving from wall push-ups to floor push-ups or from walking one mile daily to 1.5 miles daily.
Work with a coach to help you set and reach your goals. Coaches will be your partner on your journey to reaching your fitness goals. They can create a plan for you and help hold you accountable to it.
Join a reputable fitness community that has like-minded people who also have health and fitness goals and are working toward achieving them.
These steps will definitely help women who are 50 and over reach their health and fitness goals. To be honest, they will help anyone because being healthy and fit is important for everyone, regardless of age. So, take note of these steps and apply as many as you can. They have helped me and others that I’ve shared them with and I’m sure that they will also help you. Health and fitness is for everyone and with planning and intentionality, you can meet your goals.
