Top 4 Exercises for Women Over 50

They say that 50 is the new 40, and while 50 is certainly not considered old nowadays, once we do hit 50, we need to prioritize our health, slow things down, and realize that we can’t do things we could do in our 30s.

Regardless of our age, exercise is essential not only for our physical health, but our mental health as well. Exercise helps boost immunity, it keeps the heart healthy, it boosts fitness, it increases mobility, it improves your mood, and so much more besides.

As great as exercise is, as we grow older, women especially, we need to dial back our training and do things differently.

Here’s a look at 4 of the top exercises for women aged 50 and over.

Chair squats

As people age, they’re at a greater risk of muscle atrophy, and bone density loss, which can lead to conditions such as osteoporosis.

A great way of improving bone density is through resistance-based exercises, particularly ones which work the larger muscles in the body. Chair squats are fantastic for people looking to work their lower bodies as they hit the quadriceps, hamstrings, glutes, and even the calf muscles.

To perform chair squats, simply stand in front of a chair with your feet slightly wider than shoulder width, with your toes pointing outwards slightly.

Now, extend both arms out in front of you, look straight ahead, and slowly bend your knees and slowly squat down until you are sitting on the chair. Hold for a second or two, and then slowly stand back up and repeat for as many reps as necessary.

Standing calf raises

Working your calf muscles isn’t just important for toning your legs, it’s also important for mobility issues. Strong calves mean that you can walk further, and up steeper inclines, before you fatigue.

To perform standing calf raises simply hold a light dumbbell in each hand and slowly raise your heels off the floor and stand on your tiptoes until you feel a deep stretch in your calf muscles. Hold for a second and then slowly lower your heels back down and repeat for as many reps as required.

Planks

Having a strong core at any age is important for your overall strength and mobility levels. For working your core, you cannot go wrong with planks.

To perform a plank, get down into a push up position, fully lock out your arms, and with your toes planted firmly on the ground, hold yourself in this position for as long as possible until you can feel a deep stretch in your abdomen.

Hold for as long as possible. The next time you perform planks, try to beat your previous best time.

Walking

Finally, the last exercise we have for you today is walking.

Walking is fantastic for women aged 50 or over as it’s a low impact form of aerobic exercise that’s perfect for boosting cardiovascular fitness. It’s also great for the joints.