Exercising for women in their later years
There is little doubt that a regular, enjoyable exercise program is very important. Did you know that exercise plays a major role in helping you in your day-to-day life both emotionally and physically? You will be using your journal to plan your weekly exercise, which should assist you in fitting regular exercise into your daily life.
If you exercise regularly you will:
- Maintain strong bones
- Strengthen your muscles
- Keep your balance
- Maintain your weight
- Minimise lifestyle diseases
- Increase your confidence and your self-esteem.
The good news is that any exercise will be of benefit – anything is better than nothing! The first step is to simply move around more.
Weight bearing exercise is important in maintaining strong bones and facilitating weight-loss. So put on those sneakers and head out for some walking or jogging, do some stretches and have some fun!
It is important to mention the different between weight-bearing and non-weight-bearing exercise. Weight bearing activities would include:
- Walking
- Dancing
- Running
- Aerobics
- Strength training
- Tennis
- Golf
Non-weight-bearing activities would include:
- Swimming
- Cycling
- Aqua-aerobics.
Without a doubt, one of the easiest forms of aerobic exercise is walking. It has the added benefit of being both weight bearing, and aerobic! The other great thing is – its inexpensive! Invest in a good pair of walking shoes, and you’re away. The benefits of a simple 30 minute walk three to five times a week can reduce your risk of heart attack, lower your chances of developing osteoporosis and assist in reducing your weight.
What ever you plan to do in your exercise planner, make it enjoyable and achievable. Include activities that you enjoy. A round of golf, for example, can be a social activity as well as an exercise activity. If you can enlist the company of a friend to exercise with, it will reduce all those excuses we find not to exercise. Make an appointment to walk with a friend – and keep it!
Source: The Menopause Made Simple Program, Anderson, D. & Graham, V. (2002)
Allen & Unwin, NSW.
Pages 73-87