Rachel MacPherson, an ACE-certified personal trainer, shares the 10 best physical activities and exercises for women over 50 to live longer.
Engaging in water aerobics can improve cardiovascular health and muscle tone while protecting your joint health—a win-win for those over 50. Plus,MacPherson tells us,"Water aerobics is a classic exercise class for seniors since it's low-impact, joint-friendly, and social. It can provide cardiovascular and strength training, improve heart health, endurance, and cognition, and prevent disease and illness.
"Falls are one of the top reasons why older individuals end up in care homes," says MacPherson."Falls are also scary and can cause further injury and pain, including hip fractures. It's wise to include balance and stability training in your routine. Try yoga, tai chi, or specific programs to improve your balance."This lesser-known exercise is excellent for targeting the chest and shoulder muscles.
Start the exercise by lying on a bench, holding two dumbbells in the middle of your chest. Press the dumbbells into each other. Keep pressure, and extend your elbows to raise the dumbbells above your chest. Don't lock out to maintain the tension, then reverse the motion. Drive your feet into the ground for support. Perform three sets of 10 to 15 reps.
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