You came of age during the Jane Fonda and Jazzercise aerobic home fitness movement. You and maybe your friends tried some of the aerobic health fads—from spinning, roller blading, high-intensity stationary biking, and more.
The fitness business has focused predominantly on aerobic health, which is important. But these high-intensity workouts can be hard on the female muscle system, especially when they are associated with deprivation diets. Too much aerobic exercise can leave you wiped out and exhausted. The truth is, balanced nutrition, light aerobics, and light to moderate strength training may yield better results for women 50 plus.
The Importance of Neuromuscular Health for Mature Women
If you currently have less than optimum muscular strength and tone, you may be more vulnerable or at risk for orthopedic conditions such as:
- Hip pain
- Knee pain
- Left shoulder pain
- Overall shoulder pain
- Back pain
- Neck pain
Put Some Muscle Behind your Fitness Plan
You may be thinking about the female bodybuilder photos you saw in muscle magazines. Well don’t. Women who strength train with light weights not only benefit from the aesthetic effects of having more toned shoulders, necks, arms, legs, and glutes, but also enjoy:
- Improved strength
- Lower body fat
- Targeted muscle toning
- Improved athletic performance
- Improved libido
- Reduced risk of back pain and arthritis
- Better mood
- Increased confidence
- Better posture
- Lower risk of certain diseases
If you have not worked out throughout your life, it’s not too late to start. You can easily make exercise a part of your daily routine. An exercise routine at home can be an easy, convenient way of fitting a workout into your schedule, without having to go to the gym. There are several benefits to working out at home, including:
- Save time: no travel time and no waiting for machines.
- Save money: no gym fees and no expensive equipment necessary.
- Make your own schedule: workout anytime of the day.
- Set your own pace: no one to keep up with or compete with
If you are too busy for a regular workout, you can do things during the day that positively impact your health, like walking the stairs, walking your dog, going out to talk to colleagues instead of texting, and walking at a brisk pace whenever possible.
There are sound scientific strategies you can incorporate into your exercise routines to help you build strength and improve your neuromuscular system, reducing your risks of developing an orthopedic problem. Combining a healthy diet and a steady exercise routine may help you slow the loss of bone strength and reduce the risk of bone health issues – such as osteoporosis – that many women develop. You should consult with a physician before beginning a new at-home workout to get the most benefits and prevent injuries.
Healthy Weight Management Benefits of Strength Training
Integrating strength training into your workouts can keep your metabolism higher for longer periods of time than simple aerobic workouts do. So, if weight loss is your goal, by peppering in strength training, you may be able to lose weight more comfortably with less grueling calorie restriction levels.
Of course, you should always consult your doctor before starting a new fitness regimen. There are, however, some simple at-home aerobic and anaerobic workouts, therapies, and habits that can help you boost your metabolism, including:
- Bodyweight workouts
- Light to moderate weight lifting plans
- Steady-state, slow cardio options
- Healthy, nutrient rich diet recommendations
- Simple breathing exercises to initiate recovery states
- Proper sleep techniques to maximize recovery
Improve Your Neuromuscular and Neuropsychological Systems with Medical Precision
EmergeOrtho—Blue Ridge physicians are board-certified, which means that each of our experienced specialists is completely devoted to providing only the highest standard of precise orthopedic treatment. Our entire team is consistently working together to help patients Emerge Stronger, Healthier, and Better. Schedule an appointment today.