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10 Fitness Tips for Women – Fighting Fit & Healthy


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Women over 50 are more susceptible to health issues, such as chronic pain, osteoporosis, heart problems, etc. Usually, women don’t prefer fitness when they get old. This physical activity amplifies the risk of health conditions. However, some women wonder about finding perfect ways to remain fit and healthy. It might be challenging to achieve a decent fitness level for older ladies. Some fitness tips for women may prove beneficial in reducing the risk of health concerns.

You might think it is too late to start focusing on yourself, but it is the perfect time to focus on your fitness. Because now that you are aging, being physically fit is not just about your appearance; it is also about feeling good inside out and maintaining health and mobility for years to come.

Here is a quick look at how being physically active is beneficial for women over 50:

  • Ease symptoms of menopause
  • Reduce the risk of diabetes
  • Combat sleep problems
  • Minimize joint pain
  • Manage healthy weight
  • Cure heart diseases

Let us discuss fitness tips for women over 50!

Fitness Tips for Women Over Fifty

If you do not know where to start your fitness routine, we have got your back. Here are some effective and practical ways to stay fit after 50.


Walk Regularly

The best, perfect, and easiest way to maintain your cardiovascular health is by walking. Despite walking, you can try cycling, jogging, and swimming to improve your overall health. All these aerobic exercises lower body weight and improve the flexibility of overall health.

Some additional benefits of walking and aerobic exercises include:

  • Improved mood
  • Regulate heart rate
  • Under control your weight
  • Maintain lower body fat
  • Tone overall body

Moreover, you can socialize and move your pet for exercise while maintaining your fitness routine. It does not involve any equipment and can be done anytime & anywhere.


Lift Weights


One of the best fitness tips for women to maintain overall fitness is weight lifting. Lifting weight will help you stop the slow creeping fat gain. Moreover, building strength with weight training is possible at any age.

A research study related to weight training suggests that women in their 70s can build strength by lifting weights 2 to 3 times a week.


Strength Training

Several research studies and fitness enthusiasts recommend strength training to reduce cancer and cardiac death. Moreover, it helps women by enhancing their brain function.

Women are more prone to osteoporosis than men, and various studies have shown that 1 in 3 women experience fractures and ligament problems due to the condition. Strength training will be beneficial for women suffering from osteoporosis. If you are new to strength training start slowly.


High-Intensity Interval Training

Another great way to boost overall performance and fitness is HIIT. Though it is challenging, but fast, and effective. If you are an amateur, start slowly to minimize the risk of injury. For example, when walking increase the pace for 30 seconds and then return to a routine. You can repeat the pace of 30 seconds HIIT after every 5 minutes.

With each passing day, you will feel the beauty of interval training. When you start intervals, always pay attention to any warning signs that you are overdoing it.

Also, Read – Sex Workouts


Perform Core Exercises


With age women become less active which leads them to numerous health conditions. One of the first things that aged women suffer from is core strength.

Poor core strength becomes the reason for other domino effects like

  • physical pain
  • aches
  • poor alignment
  • sore back
  • hips
  • knees
  • neck

Perform quick core exercises 3 to 4 weekly to improve your posture, core strength, and alignment. Also, you can perform simple bodyweight exercises to stabilize your core.


Practice Less-Intensity Workouts

If your age is over 50, you must be extra careful about things that can cause pain and injuries. Therefore, fitness experts recommend incorporating low-intensity exercises, such as cycling and swimming.

Low-intensity workouts are perfect if you want to dive into a workout routine!


Take Protein Rich Diet


One of the best fitness tips for women is not to underestimate the importance of a protein-rich diet. In return, they can not maintain their muscle mass. It is important to note that protein is one of the body’s primary building blocks, and since it is not stored, it must be refilled regularly. 

Some protein-rich foods include:

  • Fish
  • Meat
  • Vegetables
  • Nuts
  • Eggs

If you are not getting enough protein, it will be difficult for you to maintain muscle mass. If you are vegan maintaining essential nutrients might be challenging for you.


Limit Your Salt Intake

You might be familiar that taking too much salt causes blood pressure problems. Blood pressure may cause inflammation in the body. You must limit the intake of salt to 2300 milligrams to reduce the risk of health diseases.

However, if you have a high blood pressure problem, you must limit sodium intake to 1500 milligrams daily.


Drink Plenty of Water


One of the ultimate fitness tips for women over fifty is to drink plenty of water. Water is a vital component of the body and the body does not work properly without it.

Recommended water intake for women over fifty is 11 glasses a day. You can change the amount if you are working and sweating.

Also, Read – Working Out Twice a Day


Stretch & Relax

When you become aged, your flexibility and balance decrease. One of the top-notch fitness tips for women to maintain their balance is stretching. Stretching increases flexibility and makes your muscles less vulnerable to falls, injuries, and pain.

Fitness Tips for Women – Final Words

Staying fit and active after 50 might seems impossible, but you can manage it easily. Being physically active is crucial to maintaining a healthy weight. One of the significant fitness tips for women is not to ignore your recovery time as it allows your muscles to relax.

Additionally, before starting any workout, consult your healthcare professional or fitness expert. You can hire a personal trainer to guide you and assist you in accomplishing your fitness goals.

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