As women age, losing weight tends to become harder and harder. In 2010, an article was published in Woman’s Day magazine revealing that women lose 1/2 pound of muscle each year after they turn thirty. It’s the muscles that rev up metabolism, and as you lose them, metabolism slows down as well.
Falling estrogen levels during menopause is also one of the reasons for weight gain. Lower estrogen levels can cause insulin sensitivity, which makes it harder for the body to control blood sugar levels. This increases the tendency to binge on unhealthy foods.
This can be problematic because increased weight could lead to obesity, diabetes, heart problems and stroke. But you don’t have to let your body succumb to these natural tendencies. Just doing these exercises can be enough to help decrease health risks.
1. Plank
Planking for ninety seconds strengthens the abs, chest and back muscles. Repeating this three times a week tightens the entire midsection and supports the lower back.
2. Squats
Referred to as the king of all exercises, squats, when properly done, can strengthen your core, improve flexibility and tone your whole body.
3. Push Dumbells
To reduce chronic joint pain, doing overhead presses or dead lifts two to three times a week with one to three kilograms in each hand can do the trick.
4. Burpees
One set of three repetitions is a good place to start. Feel free to add another repetition as you get used to it. But always listen to your body, don’t overdo it. Doing this once or twice a week can prevent metabolism deceleration.
5. Glute Bridge
Sitting down for long periods of time can cause tightness in the body. To relieve this, the glute bridge makes the butt work and opens up any tightness long days of sitting may cause.
6. Do Y-to-T Raises
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Bad posture can lead to back and shoulder aches. This exercise strengthens your back and shoulder muscles, improving your posture and relieving you from shoulder and back pains.
7. Elliptical Machine
Doing this low impact cardio three to four times a week, for at least thirty minutes, is a great way to maintain a healthy heart.
8. Walk
Any person at any age can do this exercise. It tones the body, improves mood and burns calories.
9. Yoga
Along with age comes increased levels of stress and anxiety. Doing yoga increases a mood regulating transmitter that helps fight stress and anxiety.
10. Jump Rope
To improve balance, coordination and increase bone density, you can do light jump rope for five to ten minutes.
11. Treadmill – Tapis roulant
Tapis roulant, or speedwalking, tones muscles, increases fitness and endurance and enables flexibility in the muscles and joints. Regularly walking for 150 minutes a week at a faster pace gives you these benefits and decreases health risks.
12. Cycling
Cycling is both a fun and easy exercise to do. Aim to do two to four hours a week, and you’ll experience increases in strength, stamina, flexibility, joint mobility, posture and coordination.
13. Dumbell Biceps Curl
This exercise tones muscles and strengthens elbow joints. Doing this exercise also works your wrist and finger flexors, increasing your grip strength.
14. Lunges (with or without weights)
Doing lunges with or without weights can improve balance, hip flexibility and spinal deloading. Proper execution of this exercise is crucial to gain these benefits.
15. Stretching
Other than fortifying posture, increasing stamina and enabling flexibility, stretching also lowers stress and anxiety. This exercise also increases blood flow. Greater blood circulation to the muscles promotes cell growth and organ function.
Bonus: Rest and Sleep well
Many studies show that lack of sleep can play a huge role in obesity and heart disease. The National Sleep Foundation recommends women over forty to get nine hours of sleep per night. Even though work can be demanding, prioritizing sleep makes you more healthy, alert and productive at work.
Disclaimer: Lift Me Up doesn’t provide medical advice, diagnosis or treatment.
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