Women start worrying as they start age about how they will look or if they will get wrinkles. However, there are many tips that women can use to stay fit after 50. We have listed five tips for women to stay fit after 50.
- Add Vitamin B12 in your diet
Vitamins B12 plays a significant role in the proper functioning of the human body. B12 provides support blood cells that are required to make DNA. Vitamin B12 is also called cobalamin, which is not produced in the human body. Vitamin B12 is among the essential nutrients which we get from animal-based products primarily in fish and meat. Vitamin B12 functions in a way that binds itself to a protein in your food that is released during digestion in the stomach.
What happens when a woman cross-age of 50, acid produced in the stomach decreases, makes it more difficult to immerse nutrients such as B12. Hence, it’s more critical to incorporate vitamin B12 in their daily diet to prevent various bone disorders such as osteoporosis, improve blood vessels, and helps in DNA synthesis. Also, Vitamin B12 is a significant source that produces serotonin, a chemical responsible for mood regulation. Adding vitamin B12 can help women who are dealing with anxiety and depression.
As emphasized by the Idaho Commission on Aging, Vitamin B12 is a crucial nutrient belonging to the water-soluble B-vitamin family, and it must be acquired through the diet. Older women are particularly susceptible to vitamin B12 deficiencies due to reduced absorption caused by stomach acid. This essential water-soluble vitamin plays a significant role in maintaining the health of older adults, being vital for red blood cell formation, bone health, and neurological function.
- Walk Daily
Once you cross the age of fifty, women should not do heavy work out. At the same time, it’s essential to stay fit and workout daily. However, there are many light activities which you can do to stay healthy. Walking is one such activity that is not too intense. Walking will help you stay healthy well into your older age when you desire to be healthy, a walking exercise, something that you can do to keep fit. Also, walking is much easier than hitting the gym and doing heavyweights.
Walking has shown the impressive result in improving cardiovascular, weight under control, and improves mood. In general, walking has improved overall body functioning. Walking burns as many calories as running. Walking as effective as running, you are using a tracker to see how many calories you are burning. Hence, you can completely replace running by merely walking. Walking at least 2-3 km daily can help joint problems.
Better Health reports that regular daily walking has several significant health benefits, especially for women over 50. It helps in maintaining steady weight, lowering the risk of heart disease, stroke, colon cancer, and diabetes. Additionally, walking strengthens bones, prevents osteoporosis and osteoarthritis, and can reduce the risk of hip fractures in individuals over 45. Moreover, for some people with hypertension, walking can help in reducing blood pressure.
- Protein Intake
With age requirements of specific nutrient increases in the body, the absorbing capacity doesn’t stay the same as when you are young. This problem is quite prevalent in women, especially when they reach the age of 50 or plus. You may found women aren’t getting adequate protein to maintain muscle. We all know protein is the primary building block of the body and plays a vital role in body functioning. Meat, fish, eggs and vegetables, fruits, and nuts are the basic protein sources.
However, vegetarians and vegans mostly struggle to get ample protein in their diet because of the imbalance diet. If you are a vegetarian, please pay much attention to your meals and educate yourself about the requirement of essential nutrients for body functioning. The deficiency of protein can cause extensive hair loss and foot swelling. There are chances your body may seem fit to you while you fail to notice underlying symptoms like fatigue.
- Keep Learning
Learning is a process; that commences from the first breath we take when entering the world and continues until the last breath. Learning is an ongoing process which adds huge worth in our life. Throughout our experience, we keep juggling between one thing to another to stay afloat and have a decent living. In this way, we lose track of the time we could have utilized to learn a new skill. Nonetheless, now is the right time.
Now that you have entered a golden period of your life. You can spend this time in rediscovering your inner self. This is a tender age as most of the older adults get diagnosed with various memory impairment disorders because of spending time alone. Hence, this is a perfect time to surprise yourself. Go out, develop a new hobby. Learn a musical instrument or a language. Or pick a book which has been lying on your bookshelf for ages.
- Have a sound sleep
Sleep is the necessity of a body which keeps the body fit and healthy. In general, an individual must have a sleep cycle of a minimum of seven hours a night. But if your sleeping time is less than seven hours, that’s alarming. Because after the age of 50, one finds it hard to get a night of proper sleep. Therefore you might find it hard to have a sound sleep. A good nap improves memory formation, lets your body repair damaged cells that might have happened during the daytime.
A good sleep cycle also supports your immune system prevents you from many diseases like diabetes, cardiovascular disease, and many more. Older people who are unable to get proper sleep are likely to be diagnosed with depression, anxiety, and insomnia. An individual needs to have an appropriate rest and have a quality life when awake. We recommend you avoid alcohol, caffeine, and smoking if you are going through a sleeping disorder.
A study published in the National Center for Biotechnology Information, conducted by Maglione and colleagues, examined 952 women aged 70 and older with minimal depressive symptoms at the beginning of the study. Their research indicates that in older women, sleep quality may be more crucial for mental health than the total amount of sleep. This suggests that the impact of poor sleep on the risk of developing depressive symptoms may not be limited to just one aspect of sleep.
To conclude, five easy tips were discussed for women who want to stay fit even after 50. The evidence supports the five tips mentioned above and can help women stay fit. Now it is up to you to decide which tip is best for you.
What Are The Best Fitness Routines For Women Over 50?
As women age, it becomes increasingly important to maintain a healthy and active lifestyle. Regular exercise not only helps to keep the body fit and strong, but it also has numerous benefits for mental and emotional well-being. However, as women enter their 50s and beyond, they may face certain challenges when it comes to finding the right fitness routine. This is due to changes in the body such as hormonal fluctuations, decreased metabolism, and a higher risk of developing certain health conditions. In this paper, we will discuss the best fitness routines for women over 50, taking into consideration these unique factors and providing practical tips for staying healthy and active.
Before delving into specific fitness routines, it is important to note that any exercise program should be tailored to an individual’s needs and abilities. Consulting with a doctor or a certified personal trainer is recommended before starting any new fitness routine, especially for women over 50 who may have preexisting health conditions.
1. Cardiovascular Exercise
Cardiovascular or aerobic exercise is crucial for maintaining heart health and improving overall fitness. This type of exercise increases the heart rate and breathing, which helps to strengthen the heart and lungs. It also aids in weight management, improves mood, and reduces the risk of chronic diseases such as diabetes and heart disease.
For women over 50, low-impact cardiovascular exercises such as walking, swimming, cycling, or using an elliptical machine are recommended. These activities are gentler on the joints compared to high-impact exercises like running or jumping. Aim for at least 30 minutes of moderate-intensity cardiovascular exercise, five days a week.
2. Strength Training
Strength training is essential for maintaining muscle mass and bone density, which tend to decrease as women age. This type of exercise also helps to improve balance and coordination, reducing the risk of falls and injuries. Additionally, strength training can boost metabolism and aid in weight management.
For women over 50, it is important to incorporate strength training exercises that target major muscle groups such as the arms, legs, back, and core. Using resistance bands, free weights, or weight machines are all effective ways to build strength. It is recommended to do strength training exercises at least twice a week, with a day of rest in between to allow the muscles to recover.
3. Yoga and Pilates
Yoga and Pilates are low-impact exercises that focus on improving flexibility, balance, and core strength. These mind-body practices also have a calming effect on the mind and can help reduce stress and anxiety, which are common in women over 50.
Yoga and Pilates can be modified to suit different fitness levels and abilities. They can also be done at home with the help of online videos or in a group class setting. It is recommended to incorporate yoga or Pilates into a weekly fitness routine to improve overall wellness and mobility.
4. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of training has been shown to be effective in improving cardiovascular fitness, burning calories, and increasing metabolism.
For women over 50, HIIT can be modified to suit their fitness levels and abilities. It is important to start slowly and gradually increase the intensity as the body gets used to the exercises. It is also recommended to have at least one day of rest in between HIIT sessions to allow the body to recover.
5. Outdoor Activities
Outdoor activities such as hiking, biking, or gardening can be a fun and effective way for women over 50 to stay active. These activities not only provide physical benefits but also allow for time outdoors, which has been shown to have a positive impact on mental well-being.
When engaging in outdoor activities, it is important to choose ones that are suitable for an individual’s fitness level and abilities. It is also recommended to have a buddy or group to participate with for added motivation and safety.
In conclusion, the best fitness routines for women over 50 should focus on low-impact cardiovascular exercise, strength training, and activities that improve flexibility and balance. It is important to start slowly and gradually increase the intensity of exercises, taking into consideration any preexisting health conditions. Staying active and incorporating a variety of exercises into a weekly routine can help women over 50 maintain a healthy and fulfilling lifestyle.
