As we age, our bodies experience significant changes, including muscle loss, weakened bones, and reduced flexibility. And when it comes to women, navigating menopause, hormonal changes can make these challenges tough, leading to conditions like arthritis and osteoporosis. While exercise is essential, it’s recommended to exercise under the supervision of a certified coach to ensure safety and effectiveness. Staying active is the key to a healthy, fulfilling life, especially for women over 50. So what exercises are safe for women about 50? Times Now got in touch with Nutritionist and Fitness Expert, Shikha Singh, Shiksfitness who shares a simple guide to effective exercises for women over 50 to stay fit, healthy, and confident.

After 30, muscle mass begins to decline at a rate of about 1 per cent per year, a process called sarcopenia. Muscles are essential for metabolism, joint health, and mobility. For women in their 50s and beyond, this decline, coupled with weakened bones, increases the risk of falls, fractures, and chronic diseases. Regular exercise is the most effective way to counter these changes, build muscle, and improve bone density.

Shikha shares that a combination of strength training, cardio, and yoga can help women maintain their health and stay in shape. Here’s how to get started.

Strength Training:

Strength training is important for improving muscle mass, boosting metabolism, and enhancing bone density. Aim for 34 sessions per week, starting with bodyweight exercises before gradually incorporating light dumbbells. Here are some effective exercises:

1. Wall Pushups: Strengthen arms and shoulders without putting stress on joints.

2. Shoulder Press: Use light dumbbells or water bottles to improve shoulder strength.

3. Face Pulls: Maintain good posture and strengthen upper back muscles.

4. Prone Rows: Enhance back and arm strength using dumbbells.

5. Bicep Curls: Tone the arms with small weights.

6. Tricep Pushdowns: Use a resistance band for effective tricep toning.

1. Chair Squats: A great starting point for building leg strength.

2. Leg Extensions and Curls: Strengthen the knees and thighs using resistance bands.

3. Bridges: Strengthen the glutes and lower back.

4. Prone Supermans: Improve back strength and posture.

5. Leg Raises: Tone thighs and strengthen the core.

Shikha explains that light cardiovascular exercises improve heart health, endurance, and energy levels. Engage in activities like brisk walking or light jogging for 3040 minutes, twice a week. These exercises are easy to adapt and provide significant health benefits without overexertion.

Yoga:

Yoga complements strength and cardio training by improving flexibility, mobility, and mental well-being. As per Shikha, practising yoga 23 times a week can reduce stiffness, enhance balance, and promote relaxation. Focus on poses that stretch the hips, back, and legs.

Easy Yoga Asanas For Women Above 50:

1. Tadasana (Mountain Pose)

This pose improves posture, strengthens muscles, and promotes stability.

How to do it:

- Stand upright with feet together, arms relaxed by your sides.

- Distribute your weight evenly across both feet.

- Inhale deeply, stretch your arms overhead and interlock your fingers.

- Lift your heels off the ground and stretch upwards.

- Hold for 10-15 seconds while breathing steadily, then exhale and release.

This pose enhances balance and strengthens leg muscles.

How to do it:

- Stand tall and shift your weight to your left foot.

- Place the sole of your right foot on your inner left thigh or calf (avoid the knee).

- Join your palms in front of your chest in a prayer position.

- Hold for 10-20 seconds, focusing on a fixed point for balance.

- Lower your right foot and repeat on the other side.

Great for improving back flexibility and reducing stiffness.

- Lie face down with your palms under your shoulders and legs stretched back.

- Inhale and gently lift your chest while keeping your elbows slightly bent.

- Keep your shoulders relaxed and gaze upwards.

- Hold for 10-15 seconds, then exhale and return to the mat.

- Practice yoga on an empty stomach.

- Use a yoga mat for comfort and stability.

- Consult a doctor if you have any pre-existing medical conditions for proper guidance.

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