Enhance muscle strength and cardiovascular health. 6 types of exercises for women after they are 50 years old can help strengthen their fitness

Regular movements are the cornerstones for maintaining physical health regardless of age. Damien Joyner, a California-based ACE certified personal trainer, said that for women over the age of 50, regular and comprehensive exercise can improve muscle strength, cardiovascular health, agility and coordination, and thus improve the quality of life. According to Eating Well, experts recommend that women over 50 do six sports including brisk walking every week to strengthen their fitness.

1. Quick walking promotes overall health

Walking is often recommended as one of the best ways to move. A study in the journal Nutrients shows that walking after eating can reduce the body's blood sugar response to meals. Joina said that many people often tell him that he is tired of walking, or that the effect is not as good as before. He suggested that he should increase his walking speed or plan sloped routes to increase strength, which can better train his heart, lungs and muscle functions.

{9 By applying load on the bones by weight-bearing exercises, bone-building cells can be stimulated to maintain bone density and skeletal muscle strength. Joinna said that hiking, playing netball or dancing outside is a good exercise to maintain bone density.

3. Related pain groups can do water exercises

Even if the body is uncomfortable, they still need to be in an appropriate way to stay energetic. Joina said that water can provide a low-impact environment, warmer water can increase the activity level, and you may feel more smooth after exercise. As the saying goes, exercise is a slime fluid; as long as you persist and with the help of experienced experts, you can experience how exercise can reduce pain.

4. Brain enhancement function

Outdoor exercise is the first choice for increasing the recognition function. A study pointed out that older people can increase the function of macaques by just 20 minutes of driving, which is the organization in the brain that controls memory, learning and problem solving. If you don't like traditional cycling, you can try an electric cycling to stay energetic while enjoying the commute or traveling easily.

5. Resistance training maintains muscle mass

Some elderly people face muscle loss and weak sarcopenia problems, and resistance training can effectively combat this situation. Joinna said it is recommended to practice functional actions to imitate the body's activities in daily life. For example, the ability to lift items through deadlift training; or the ability to stand up to promote life push; squats are the core training project of sitting on the stand.

6. Yoga enhances balance and softness

You can enjoy yoga even without amazing softness. Research shows that this physical and mental training can increase body balance, softness and muscle strength in the lower limbs, and mental health. Yoga is a low-impact movement, and it is still a safe and effective movement even when you grow older.

Responsible editor: Gu Zihuan