Forever Strong: The Best Exercises for Maintaining Strength, Flexibility, and Strong Bones as Women Age
As women age, maintaining strength, flexibility, and strong bones becomes increasingly important for overall health and well-being. Exercise can play a crucial role in achieving these goals, but not all exercises are created equal. Here are some expert recommendations for exercise selection to maintain strength, flexibility, and strong bones as women age.
Resistance Training: Resistance training, also known as weight training, is an excellent way to build and maintain muscle strength. It also helps to promote strong bones, as it puts stress on the skeletal system, stimulating the production of new bone tissue. Weight training exercises should target all major muscle groups, including the legs, arms, chest, back, and core. Experts recommend doing resistance training at least two times per week, with weights or resistance bands.
Yoga: Yoga is a great exercise for improving flexibility and mobility, which are essential for preventing injury and maintaining independence as women age. Yoga also promotes strong bones, as the poses require weight-bearing on the hands, arms, and legs. It can also improve balance, which is crucial for preventing falls. Experts recommend practicing yoga at least two to three times per week for best results.
Walking: Walking is a low-impact form of cardiovascular exercise that can help to improve heart health, maintain strong bones, and reduce stress. It’s also a convenient and easy way to get exercise, as it can be done anywhere, anytime. Experts recommend walking at least 30 minutes per day, five days per week, at a moderate intensity.
Swimming: Swimming is another low-impact form of cardiovascular exercise that can help to maintain muscle strength and improve flexibility. It’s also a great way to cool off during hot weather. Swimming is a non-weight-bearing activity, which means it’s easier on the joints and can be an excellent option for women with joint pain or arthritis. Experts recommend swimming at least two to three times per week for the best results.
Pilates: Pilates is a form of exercise that focuses on building strength, flexibility, and balance through controlled movements and breathing. It can help to improve core strength, posture, and alignment. Pilates also promotes strong bones, as it puts stress on the skeletal system, similar to weight training. Experts recommend practicing Pilates at least two to three times per week for the best results.
Maintaining strength, flexibility, and strong bones is crucial for women as they age. Incorporating at least two of the recommended exercises into a fitness routine can help women achieve these goals and promote overall health and well-being. As with any exercise program, it’s important to consult with a healthcare professional before starting and to listen to your body, making adjustments as needed.
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* Individual results vary. No guarantee of specific results is warranted or implied and your results will depend on many factors (full disclaimer).