Women over 50 can experience decreased bone density, osteoporosis, increased risk of falls, and heart disease. Regular exercise can improve overall health and maintain joint flexibility.

Brisk walking enhances overall health. Walking is one of the simplest and best ways to exercise. A post-meal walk can lower high blood sugar and promote relaxation. Beginners should start with short walks, gradually increasing speed and duration to strengthen the heart, lungs, and muscles.

Weight-bearing exercises strengthen bones. After the age of 30, bone mass begins to decline. Weight-bearing exercises support musculoskeletal health by creating pressure that stimulates bone-forming cells. Weightlifting, resistance training, and sports like tennis or dancing can help maintain bone mass.

Water sports are beneficial for joint pain. Water sports support cardiovascular health and improve joint mobility, making daily movements easier. The movements involved in swimming put less pressure on the legs than land-based sports, improving blood circulation. Swimming is beneficial for weight loss and improves endurance. A well-fitting pair of quality swimming goggles can enhance the effectiveness of water workouts.

Cycling benefits brain health. The combination of outdoor activity and physical exercise is good for cognitive function. Just 20 minutes of cycling can improve the function of the hippocampus, the part of the brain responsible for memory, learning, and problem-solving.

Strength training maintains muscle mass. Some older adults experience muscle atrophy, progressive muscle loss, and weakness. Exercise helps maintain muscle mass, improving mobility and preventing falls. Women should focus on functional movements that simulate how the body moves daily. For example, a strength training exercise like the deadlift engages multiple muscle groups, such as the glutes, thighs, shoulders, and back, while improving range of motion in the joints. Practicing squats helps with standing up and sitting down more easily.

Yoga improves balance and flexibility. This mind-body practice has physical benefits, increasing flexibility and strength. The stretching movements in yoga benefit muscles and bones, reduce back pain, and tone the glutes and legs.

Le Nguyen (According to Eating Well)