Embracing Fitness in Your 50s: The Essential Guide for Women

Entering your 50s marks the beginning of a vibrant new chapter, bringing with it a revamped approach to health and fitness. For women, this transition can be both exciting and challenging, as it often involves adapting routines to better suit changing bodies and lifestyles. Shanna Missett Nelson, CEO and Chief Choreographer of Jazzercise, emphasizes the importance of three fundamental pillars of movement: Strength and HIIT, Impact Training, and Functional Movement. Each of these pillars plays a crucial role in fostering a healthy, active lifestyle.

Understanding the Shift in Fitness Needs

As women age, their bodies undergo significant changes, particularly during and after menopause. Shanna shares that in her own experience at 56, she began noticing shifts in her body composition that were not easily corrected through diet and activity alone. Recognizing the necessity for a tailored fitness regimen, she began her research into the specific needs of women over 50.

Shanna advises that the goal of fitness during this period isn’t about doing more; rather, it’s about doing what works best for your unique body. This approach promotes bone density, muscle strength, and metabolic health while minimizing the risk of burnout. She recommends engaging in general cardio activities four to five times weekly and incorporating strength training at least two to three times weekly.

Six Essential Exercises for Women Over 50

1. Planks
Planks are a fundamental exercise for core stability and strength.

• How to Perform:
  1. Lie flat on your stomach.
  2. Place your hands beneath your shoulders or rest on your forearms.
  3. Form a straight line from head to feet.
  4. Engage your core and hold this position.

2. Pushups
A great upper body strength exercise, pushups can be modified to suit fitness levels.

• How to Perform:
  1. Start in a high plank position.
  2. Bend your elbows, lowering your chest toward the floor.
  3. Maintain a straight line from head to heels as you push back up.

3. Impact Movements
These exercises enhance bone density while improving cardiovascular fitness.

• How to Perform Knee Lifts with a Hop:
  1. Stand tall with feet hip-distance apart.
  2. Engage your core, bending your knees slightly.
  3. Lift your right knee toward your chest while hopping on your left foot.
  4. Switch sides, continuing the movement.

4. Plies or Squats (With and Without Weights)
These exercises target the lower body, enhancing strength and flexibility.

• How to Perform a Squat:
  1. Stand with feet shoulder-width apart.
  2. Optionally, hold a dumbbell in each hand at your sides.
  3. Bend at the knees and hips, lowering yourself until thighs are parallel to the floor.
  4. Press back up to the standing position.

5. Upper and Lower-Body Strength Training (With Heavy Weights)
Using heavy weights is an effective way to build strength and bone density.

• How to Perform a Dumbbell Thruster:
  1. Stand tall with feet shoulder-width, holding heavy dumbbells at shoulder level.
  2. Lower into a deep squat, keeping your chest tall.
  3. Explode upward from the squat and press the dumbbells overhead.
  4. Return to the starting position.

6. Mobility Movements
Incorporating mobility work facilitates joint health and flexibility.

• How to Perform a Plank Walk-Out:
  1. Stand tall with feet hip-width apart.
  2. Hinge at the hips, bending forward to reach your hands toward the ground.
  3. Walk your hands forward into a high plank.
  4. Engage your core, hold briefly, then walk your hands back to return to standing.

The Importance of Balance and Functional Movement

Maintaining balance is crucial for reducing the risk of falls, which become more prevalent with age. Incorporating exercises that foster coordination and balance, such as standing on one leg while reaching for objects, can greatly enhance mobility.

Functional movement patterns, mimicking daily activities, are also essential for promoting independence in life as one ages. This approach prepares your body to tackle everyday tasks efficiently and safely.

Conclusion: A Holistic Approach to Fitness

Women’s needs and experiences with fitness evolve significantly as they enter their 50s. Embracing strength training, HIIT, impact movements, and mobility exercises creates a well-rounded fitness regime that supports longevity and vitality. By focusing on these essential aspects of movement, women can not only maintain their physical health but also enhance their overall quality of life in this exciting new chapter.