weight-loss-for-women-over-50-You-Need-to-Be-Doing-These-5-Exercises
I looked into the lives of dozens
of fit, tireless seniors as I researched and wrote Secrets of the World's Healthiest People. Their top
secret to successful aging? Well, it wasn’t an expensive supplement. In fact,
it was something available to anyone of us for free: strength training.
No matter your age, there are
many good reasons to start strength training. For one, being stronger just
makes your life easier-you can do things like carrying more grocery bags from
the car to your house, lift your suitcase into the overhead compartment without
any help, and conquer impossible-to-open jars of spaghetti sauce. What's more,
having more muscle mass boosts your body's ability to burn fat-which means
you'll have an easier time staying slim as you age-and a toned physique can
erase years from your body. Strength training also improves your bone mass and
helps you maintain or better your balance.
All of that is why I recommend
these five exercises to my patients who are older than 50. They’re super easy
on the joints, target major muscle groups, and strengthen key areas that tend
to weaken as we get older. You don’t need any weights, either. These moves use
your body weight or a band as resistance to build muscle. Do this circuit one
to three times per week.
Forearm Plank
Core muscle fibers tend to shrink
and become less supple as we age, which can put more strain on your back.
Planks are one of the best moves you can do to keep your core muscles strong.
How to do it: Place
your forearms on the floor with your elbows aligned below your shoulders and
your arms parallel to your body about shoulder-width apart. Close your hands
into fists. Push your toes into the floor and squeeze your glutes to stabilize
the bottom half of your body. Be careful not to lock your knees. Neutralize
your neck and spine by looking at the floor about a foot in front of your
hands. Your head should be in line with your spine. Try to hold this position
for 20 seconds. As you get more comfortable and your core gets stronger, hold
the plank for as long as possible without sacrificing form or breath.
Downward Dog Split with Knee Drive
This is another great move for
the core. It is particularly good for strengthening the obliques (the muscles
on the sides of your core).
How to do it: Start on your hands
and knees with your wrists directly under your shoulders and your knees
directly under your hips. Spread your fingers wide apart and press firmly
through your knuckles and palms, distributing your weight evenly across your
hands. Tuck your toes and lift your butt toward the ceiling as you extend your
legs without locking your knees. Bring your body into the shape of an
upside-down “V.” Then raise your right leg to move into the downward dog split.
Bend your right knee and pull it toward your tummy and then toward your
forehead. Then straighten and raise your leg back up toward the ceiling. Bend
your knee and this time, bring it in toward your tummy and eventually toward
your right elbow. Straighten your leg again, then bring your knee across your tummy
and toward your left elbow. Repeat three times. Switch legs and repeat.
Best weight loss plan for women over 50: Chair Dip
You’ll tighten weak and flabby
triceps with this exercise.
How to do it: Sit on
a sturdy chair. Place your palms against the seat of the chair, next to your
hips, and scoot your butt forward until it comes off the chair and you are
supporting your body weight with your arms and legs. Bend your legs at a
90-degree angle. Bend your elbows back and slowly lower your butt toward the
floor. Keep your elbows tucked in. Your body should just clear the seat. Push
back up until your arms are extended straight, but don’t use your feet for
help. Do 8 to 15 reps.
Biceps Curl
Tone and strengthen your biceps,
which will help you with independence and mobility as you get older.
How to do it: Place a
resistance band under your right foot. Hold one end of the band in each hand.
Bend your elbows as you curl your hands toward your upper arms. Pull up for 2
seconds, breathing out as you raise the band, then release for 3 seconds. Make
sure that you only move your arms, not your upper body. Do six reps, then
switch to the left foot and do six more. For an added balance challenge, try
standing on one leg while you perform the curls.
Best weight loss for women over 50: Squat
Squats are a fantastic way to
tone your legs, glutes, and core muscles all at once. They help with balance
and flexibility to prevent age-related falls.
How to do it: Stand
with your feet flat on the floor. Push your butt back and bend your knees down
into a squat, no farther than 90 degrees. As you lower, raise both arms
forward. At your lowest point, your glutes should be back as if you were going
to sit down in a chair and your weight should be on your heels. If you are in
the proper position, you should be able to raise your toes off the floor and
you should be able to see your toes. Return to starting position as you lower
your arms to your sides.
Best weight loss program for women over 50: More Secrets for People Aged 50+
This exercise routine was adapted
from Secrets of the World's Healthiest People. It
reveals the strategies, health hacks, and recipes of dozens of people who never
get sick, never slow down, and never seem to age.
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