Exercises or physical activities play an essential role in each one's life. They not only help keep one's weight in check but also lower the risk of various health-related problems. As one ages, they tend to think that it is too late to include exercises as a part of their routine. However, this is not true as there are certain exercises that can be performed even when one is over 50 years of age. Furthermore, following them in the right manner might prove beneficial not only to achieve the desired result, but to maintain one's overall health as well. Here are some of them that can be followed by women over 50 years of age.
Toning Exercises for Women
These are essential for women over 50, as it helps them strengthen their back muscles which provide support to the entire body. It also helps one to get rid of the fat at the back, strengthens the spinal cord and other backbones, and tones the back muscles. Lower back exercises help to tone the waistline, buttocks, hips, and thighs. It also provides relief for back pain and lower back pain as well. Shrugs, bent-over rows, lateral press, back extensions, deadlifts, etc., can be performed.
These help one get rid of the stubborn paunch. It also helps in strengthening the abdominal muscles. Instead of performing deadening crunches without any support, women over 50 can use an exercise ball for crunches. One can perform different floor exercises to flatten the tummy. Crunches, sit ups, leg lowering, reverse crunches, oblique crunches, ball rock, bicycle crunches, etc., are some of the core exercises for women. These promote a smooth digestion process and is also known to provide relief from constipation.
Generally, women avoid doing these, as they think it will make their chest look broad and manly. However, these actually help to get the natural lift by firming up the chest muscles. As women age, their breasts tend to sag and droop and skin becomes loose. The only safe way to maintain the bust line is by including chest exercises to the daily workout regime. It helps tone the chest muscles and strengthens the collar bones and the rib cage bones. Push ups, incline chest fly, decline chest fly, incline press, peck deck, etc., are some of them. One needs to perform them with dumbbells, for quick and lasting results. Start with light-weight dumbbells and increase the weight gradually.
Triceps exercises such as overhead extensions, triceps dips, triceps kickbacks, etc., help to get rid of the fat from the back side of the arms. Bicep exercises such as bicep preacher curl, hammer curl, concentrated curl, etc., help to get toned biceps. These are essentially weight-training exercises. Performing them with dumbbells help to shed the fat faster and increases strength of hand muscles.
Apart from this, one can also perform cardiovascular and aerobic exercises, that will help to reduce weight, increase metabolic rate, and build stamina. However, it is necessary to consult the doctor and fitness trainer before performing the aforementioned exercises. They would first check the body weight, body type, lifestyle, medical history, and accordingly suggest the right workout plan. Along with this, one also needs to follow a healthy and balanced diet.
Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.