The Best Form of Exercise
What do you think is the best form of exercise? As a long-time fitness professional, I have been asked this question countless times.
An internet search of this query provides anywhere from 3 to a dozen different answers, and none of them are wrong. So, then what is the correct answer?
For women over 50, some exercises are better suited to meet our needs than others. Hormonal shifts, decreased bone density and muscle loss become more prevalent as we age. At this stage in life our body wants and needs a gentler exercise program that takes into account these physical changes while focusing on maintaining the abilities we require to function in everyday life. The following exercises consistently top the lists of recommended exercises for menopausal and post-menopausal women:
Walking is consistently number one. This low-impact aerobic activity can help us maintain a healthy weight, strengthens bones and muscles, improves balance and coordination, increases energy levels, improves cardiovascular fitness, and can help prevent or manage various conditions including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Walking also reduces stress and tension and can improve your mood, cognition, sleep and memory.
Swimming is a non-impact exercise that provides a whole-body workout, builds endurance and strengthens muscles while also improving balance.
Cycling is another low-impact exercise that can help with weight-management, cardiovascular fitness, and muscle strength.
Squats might be the most important strength exercise for menopausal/post-menopausal women. They tone legs, glutes and core muscles, and help with balance and flexibility.
Yoga, Pilates, and Tai Chi build strength, develop balance, and promote flexibility.
Strength training is essential. It builds bone density, muscle mass, lowers the risk of chronic disease, and improves mental health.
Stretching!! I cannot stress the importance of stretching enough. Stretching keeps our muscles, ligaments, and tendons flexible, which is needed to maintain joint range of motion, and promotes a better posture. It increases circulation and nutrient flow throughout the body.
An exercise program that checks all the boxes should combine a cardio component (of your choice), a strength component, a balance component, and a flexibility component.
But at the end of the day, no exercise program will be effective if you don’t enjoy it. Consistency is key! If you prefer to work out alone and have the discipline to do so, you can work with a personal trainer to design a program that’s fun and meets your needs. If you are someone who has a hard time motivating on your own, a class setting might be a better fit for you. It just so happens I teach that type of class for women 50+. Hit me up!