As we aged we noticed that our lifestyle fail to achieve the same results that worked in our 20s, 30s, 40s, and 50s. As women reach their 50s (the average age of onset for menopause), they’ll have to compensate for hormonal, cardiovascular and muscle changes. We can’t stop our aging process because it’s natural but many researchers have shown that exercise can help slow down the physiological aging clock. Physical activity may help tame some of the symptoms of menopause — hot flashes, joint pain, and sleep problems.
Here are some tips to help you get fit later in your 50s:
- Find your purpose: Ask yourself what you want to achieve. It’s not about what you look like, so don’t focus on your appearance. Concentrate on becoming healthier and the rest will fall in line. Be practical about your goals and don’t expect it to happen overnight. Plan activities that are enjoyable and suit what you like to do.
- Develop an exercise routine that’s sustainable: Don’t commit yourself to exercise every day or set unrealistic goals, but find exercises that you enjoy, and make you feel good. If you exercise to the point of exhaustion every time, it will not be sustainable.
- Aerobic exercise: Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week.
- Improves mental health: Along with aging comes a higher rate of depression and, for many, a loss of self-confidence. Strength training has been shown to improve your general self-efficacy and can help lessen the incidence of depression. Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone.
- Celebrate your successes: When you reach a milestone, reward yourself with something special. This doesn’t mean having a big piece of cake because you lost 5 pounds. Opt for something non-food related like a professional massage or round of golf.
Reported by Dr. Himani