Lisa Armstrong is the mother of two grown daughters, a yoga practitioner, an educator and a long-time freelance writer who focuses on health, wellness, and historical topics that affect humanity's personal and collective well-being. You’ve had kids, run a business, volunteered and done many other things by the time you turn 50 years of age.
For women over 50, physical activity may help tame some of the symptoms of menopause — hot flashes, joint pain, anxiety, depression and sleep problems. Assess your current level of fitness by looking at the level of activity that you do now; then increase the intensity, frequency and length of your workouts gradually over time. Strength training exercises for women over 50 should be about three times a week and for only 30 minutes. Simultaneously raise your right arm and left leg in a straight manner in line with your body.

Although it may take some patience, you can be slim, sleek and foxy into your mature years. But through smart eating and regular exercise, most women in their mature years are staying fit — and fabulous! Exercise also helps reduce your risks for heart disease, osteoporosis and diabetes, helps control weight and even melts belly fat. And while your chronological age may be 55, your biological age can be 35 — if you follow a consistent exercise program. For example, if you have been exercising for 30 minutes twice a week at a moderate level, you could add a third session during the week and maintain the same duration and intensity of your workouts. It also helps lower your blood pressure, and lessens chronic pain, osteoporosis, stress-related symptoms, breathing difficulties and more.

Strength training and weight-bearing cardiovascular exercise, such as walking, jogging or hiking, can help you maintain bone density and prevent frailty. Depending on your level of fitness, a brisk walk or a gentle jog will raise your heart rate and warm up your muscles. Studies show that brisk walking for 45 minutes three times a week offers tremendous brain-boosting benefits and helps prevent mental deterioration. To cool down, slow your activity over a period of five to 10 minutes and gently stretch the muscles that you have used.

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