Nutrition and workouts for women after 50

Regular physical activity is important for long-term physical, mental and mental health. However, staying in shape becomes increasingly difficult as you age due to decreased strength and energy, metabolic disorders, menopause and many other factors.

And everything is aggravated by the fact that in addition to physical reasons, there are also psychological ones. Thanks to surveys, scientists have found that many people over 50 do not go to the gym because they feel afraid or embarrassed. They reported this in the scientific journal Clinical Medicine & Research.

But it is worth remembering that we pay too high a price for inaction in the form of chronic diseases, obesity, premature death, etc. By becoming more active, you can significantly improve your quality of life.

Features of the female body after 50 years

The capabilities of the body and organism inevitably change over the years and irreversible aging processes begin. How is it shown?

Decreased muscle mass
. In 2011, the German journal Dtsch Arztebl Int published a study in which scientists found that starting at the age of 30, men and women lose an average of 10% of their muscle mass until the age of 40. However, starting from the age of 50, this figure increases to 15% per decade. This is why physical activity, and especially strength training, is so important to keep the body in good shape and prevent atrophy.
Decreased aerobic capacity. Starting at age 30, aerobic capacity decreases by 3-6% every 10 years. Moreover, after 70 years this figure increases to 20%.
Decrease in anabolic hormones that promote the formation of testosterone, growth hormone, insulin-like growth factor, etc. This slows down injury healing and the recovery process, and also increases the likelihood of developing fatty deposits.
Decreasing the volume of blood
pumped with each heartbeat.
Decreased bone density.
Scientists have determined that women are more prone to osteoporosis, which is why they are more likely to be injured and receive fractures.

Recommendations

Before performing the exercise, you need to properly stretch your joints and prepare your body for the load. To do this, you need to do a warm-up, which consists of light cardio exercises and joint exercises.
In case of discomfort or pain in the knee joints, you should stop the exercise or reduce the amplitude.
Under no circumstances should you start with weighted squats. Even if you have more than one month of home training behind you. The first approaches should be warm-up and performed without weight.
You can use a dumbbell as a weight for squats by grabbing it by the weighting disk with both hands and placing it vertically under your body.
You can also use fitness elastic bands of different densities as a weighting agent.

And also read: Exercises for weight loss after 50 for women → Body drying for women after 50 →

The health benefits of exercise for people 50+

Because metabolism naturally slows with age, maintaining a healthy weight becomes challenging. Regular exercise helps speed up your metabolism and build muscle mass, helping your body burn more calories.
People who exercise tend to have improved immunity and digestive health, increased blood pressure and bone density, and a reduced risk of chronic diseases (Alzheimer's, diabetes, obesity, heart disease and osteoporosis).
Sports help improve mobility, flexibility and balance. Flexibility and posture improve, which in turn helps maintain balance and coordination, and reduces the risk of falls. Strength training also improves symptoms of chronic diseases such as arthritis.

Yoga

Yoga provides physical and mental health benefits for people of all ages. It is one of the most popular sports activities for women and men all over the world.

Yoga can improve flexibility, endurance and concentration. Additionally, one study found that participants over 40 who practiced yoga for five years had lower blood pressure and heart rate than those who did not. As you know, high blood pressure is one of the main causes of heart disease.

Consistent practice can lead to fewer migraines and fewer health complications such as osteoporosis, multiple sclerosis, inflammatory bowel disease and fibromyalgia. It is also an effective weapon in the fight against back pain.

Also, one study proved the effectiveness of yoga during menopause. More than half of the experiment participants noted a decrease in hot flashes after 10 weeks of training.

In addition, regular exercise helps reduce the secretion of cortisol, the main stress hormone. Because of this, there is a decrease in restlessness, anxiety, fatigue, depression and even the likelihood of developing depression.

Another undeniable advantage is that regular yoga practice improves both the duration and quality of sleep.

Proper nutrition for women after 50

General recommendations for nutrition at 50+ are as follows:

Eat more fruits, vegetables, whole grains and legumes. This will give you plenty of disease-fighting antioxidants.
Eat more fish. As we get older, we become more susceptible to chronic diseases such as heart disease, stroke, diabetes, Alzheimer's disease, dementia and others. By consuming Omega-3 fatty acids, the healthy fats found in fish, you can reduce inflammation in the body.
Pay attention to foods containing high amounts of protein. It is necessary for muscle growth and recovery, as well as suppressing hunger.
Choose foods high in calcium. After age 50, bone density declines, so you need calcium-rich foods to reduce the risk of osteoporosis, prevent fractures, prevent injuries, and keep your bones strong. Women 50 and older need 1,200 milligrams of calcium per day.
Consume less salt. It retains fluid in the body and thereby increases blood pressure. Avoiding table salt is an important step towards a healthy diet.
Add foods rich in vitamin D to your diet. Women over 50 years old should take 600 milligrams of vitamin D per day (this is an average value; a doctor should give more precise recommendations). It promotes the absorption of calcium, ensures normal functioning of the thyroid gland and blood clotting. Good sources of vitamin D: fatty fish (salmon, tuna, mackerel), cow's milk, egg yolks, cod liver, etc.

Theories about the causes of aging

Proponents of evolutionary theories believe that aging is programmed by nature. This is necessary to give an advantage to the entire population. But there is another group of scientists who think differently. They are sure that creatures accumulate damage during their life. Over time, the damage becomes so much that the body is unable to fight it.

Photo: istockphoto.com

The best sports for women over 50

Swimming

Water exercises work all muscle groups and are gentle on joints, which is why they are so valued by people 50+. In addition, swimming improves heart health, reduces the risk of osteoporosis, increases muscle strength and tone, and affects mental health by reducing stress levels.

Walking

Walking as an older person benefits the cardiovascular system by controlling blood pressure, reducing body fat and controlling blood sugar levels. Regular walking strengthens the immune system, lowers cholesterol levels, helps to overcome menopause more easily, etc.

Nordic walking

Nordic walking works both the upper and lower body and uses more than 90% of the body's muscles. Burns 46% more calories than regular walking. Relieves pain in the neck, shoulders, back and improves mobility in these areas.

Yoga

The low impact nature of yoga makes it suitable for people with joint pain, osteoporosis or limited mobility. Additionally, yoga asanas can be easily modified to suit personal comfort levels and physical abilities, making them a great exercise for any age group.

Power training

Weight training is effective for increasing muscle mass at any age. Additionally, a short resistance exercise program (20-40 minutes per workout, 2-3 days per week) can rebuild muscle tissue in people aged 50 to 90 years. An increase in muscle mass of up to 2 kg is observed after 3-4 months of strength training.

Circuit training FitCurves

It's never too late to strive for a healthy lifestyle and watch your figure. What stops many women after 40? Uncertainty, fear of encountering misunderstanding, condemnation in the fitness room, looking ridiculous compared to others or weaker. Therefore, it is very important to get into a community of like-minded people who share your goals, motivate and can support you in the process.

FitCurves classes are exclusively for women. They take place in a group format in the form of a half-hour circuit training. During this time, a warm-up, a set of strength and cardio exercises are performed, and everything ends with a cool-down and stretching. Exercise prevents heart disease, prevents stroke, osteoporosis, improves the functioning of the digestive organs, regulates blood pressure, and improves the functioning of the metabolic system.

The exercise machines are based on hydraulic resistance and are suitable for women of any level of physical fitness. In just 30 minutes, each training participant goes through 24 strength and recovery stations, which allows you to work all major muscle groups. This is an ideal fitness option for women over 40.

Plus, a FitCurves membership not only includes workouts, but also nutrition education (including access to a 30-day weight management plan) and expert guidance and support every step of the way.

Remember, before you start any type of exercise, especially if you have chronic diseases, you need to consult a doctor and get recommendations. Fitness for women after 40 should not only be useful and effective, but also safe.

A set of exercises for women after 50

Pushups

Don't be alarmed, this exercise may seem too difficult, but everyone can master the kneeling variation. It works the pectoral muscles and triceps well.

Kneel down and place your hands on the floor at shoulder level. Straighten your legs so that you form a straight line from your knees to your shoulders. The gaze is directed downwards.
As you inhale, begin to slowly bend your elbows, lowering your chest toward the floor. Pay attention to the muscles that contract.
Pause in the lowered position for a second, then return to the starting position.

Do 2 sets of 10 reps.

Reverse bridge with leg raise

Lengthens and straightens the lower back, and also corrects rounded shoulders.

Lie on your back, press against the floor. Bend your knees and place your feet shoulder-width apart.
Place your arms at your sides, placing them along your body with your palms facing down.
Lift your right leg up and perform a pelvic lift. Make sure that the body does not bend and forms a straight line.
Hold this position for 10-15 seconds and return to the starting position.
Repeat the exercise on the other leg.

Perform 5-8 repetitions on the right and left legs.

Deadlift with dumbbells

The exercise targets the quadriceps, gluteal muscles and spinal extensors.

It's easy to do:

Starting position: feet shoulder-width apart, back straight, pelvis slightly back, gaze directed forward.
As you inhale, tighten your abdominals, gently bending your knees, lean forward and smoothly lower the dumbbells down. Lower yourself to a comfortable amplitude.
Without pausing at the bottom, exhale and return to the starting position without rounding your back.

Do 2 sets of 8-10 repetitions with dumbbells weighing 3-5 kg.

Dumbbell Overhead Press

Depending on the method of performing the exercise, different muscle groups are worked out: the anterior and middle deltoids, triceps, trapezius and stabilizer muscles.

Stand straight with your feet shoulder-width apart.
Spread your elbows to the sides so that your bent arms form a right angle.
Press both dumbbells overhead (optimal weight is 2-3 kg). The movement should be performed along an arcuate path.
Slowly return to the starting position, controlling the range of motion.

Perform 2 sets of 8-10 repetitions.

Reverse push-ups from a chair or bench

The exercise effectively works the triceps.

Choose a stable surface for the exercise (chair, bench, sofa).
Lean on your palms, place your legs on the floor in front of you in a bent position, tighten your abs.
As you exhale, begin to bend your elbows and slowly lower your buttocks towards the floor. In the peak position, hold for 2-3 seconds.
As you inhale, lift yourself back up until your arms are straight, without using your legs to help.

Perform 8-10 repetitions.

Camel cat

The exercise stretches the spine, helps relieve tension in the torso, shoulders and neck, and improves blood circulation. Good for posture and core muscles.

Get on all fours, distributing your weight evenly.
As you inhale, lift your head up and lower your stomach to the floor as much as possible, stretching your spine.
As you exhale, return to the starting position and then lift your back up, rounding it, and pressing your chin to your chest.

Alternately change positions for a total of at least a minute, or focus on the number of repetitions - 10 up and down.

Squat Efficiency

You probably know that squats are the best way to improve the shape of your buttocks. But their advantages don't end there. With this exercise you can strengthen the muscles of your thighs, abs and even your back. And also start the process of active fat burning! In addition, squats improve joint function, coordination of movements and are useful even for older people.

And this is thanks to just one exercise! In this case, you do not need to exhaust yourself in the gym. It is enough to do squats at home several times a week - 2-4 sets of 20-25 times.

But all these figure bonuses can be obtained provided that you perform this exercise correctly. Otherwise, you can get serious problems with the ankle, knees and lower back. Below we will talk about how to squat for women correctly - with a step-by-step description of each type of squats and photos of proper technique.

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