As we age, our bodies undergo significant changes, including muscle loss, weaker bones, and decreased flexibility. And when it comes to women, menopause, hormonal changes can make these challenges harder, leading to conditions like arthritis and osteoporosis. Although exercise is necessary, it is recommended to perform exercises under the supervision of a certified instructor to ensure safety and effectiveness. Staying active is key to a healthy, fulfilling life, especially for women over 50. So what exercises are safe for women over 50? Times Now contacted nutritionist and fitness expert Shikha Singh, Shixfitness, who shared a simple guide to the effective method. Exercises for women over 50 To stay fit, healthy and confident.

After 30, muscle mass begins to decline at a rate of about 1 percent per year, a process called sarcopenia. Muscles are essential for metabolism, joint health and mobility. In women age 50 and older, this decline, along with weak bones, increases the risk of falls, fractures and chronic diseases. Regular exercise is the most effective way to combat these changes, build muscle and improve bone density.

Shikha explained 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 increasing bone density. Aim to do 34 sessions per week, starting with bodyweight exercises and then gradually adding lighter dumbbells. Here are some effective exercises:

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

2. Shoulder Press: Use light dumbbells or a water bottle to increase shoulder strength.

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

4. Prone Row: Increase back and arm strength by using dumbbells.

5. Bicep Curls: Tone arms with small weights.

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

1. Chair Squats: A great starting point for strengthening legs.

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

3. Bridge: Strengthen the glutes and lower back.

4. Prone Superman: Improve back strength and posture.

5. Leg Raise: Tones the thighs and strengthens the core.

Shikha explains that light cardiovascular exercise improves heart health, stamina and energy levels. Engage in activities like brisk walking or light jogging for 30–40 minutes twice a week. These exercises are easy to follow and provide significant health benefits without excessive exertion.

sum:

Yoga complements strength and cardio training by improving flexibility, mobility and mental well-being. According to Shikha, practicing yoga 23 times a week can reduce stiffness, increase balance and promote relaxation. Focus on postures that stretch the hips, back and legs.

Easy Yoga Asanas for Women Over 50:

1. Tadasana (Mountain Pose)

This pose improves posture, strengthens muscles and promotes stability.

how to do it:

– Stand straight with your feet together, arms relaxed at your sides.

– Distribute your weight equally on both legs.

– Take a deep breath, extend your arms upward and interlace your fingers.

– Lift your heels off the ground and stretch them upward.

– While breathing continuously, hold for 10-15 seconds, then exhale and release.

This pose enhances balance and strengthens the leg muscles.

how to do it:

– Stand straight and put your weight on your left foot.

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

– Join your palms in front of your chest in prayer posture.

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

– Lower your right leg and repeat on the other side.

Great for improving back flexibility and reducing stiffness.

– Lie down face down with your palms under your shoulders and legs extended backwards.

– Breathe in and gently lift your chest, bending your elbows slightly.

– Keep your shoulders loose and look upward.

– 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.

– If you have any pre-existing medical problem, consult a doctor for proper guidance.

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