As you reach middle age, it is essential to stay active to prevent the acceleration of aging in your body. According to health and anti-aging expert, Mo Hagan, physical activity helps to maintain a healthy metabolism at the cellular level. It helps slow down the aging process and ward off diseases attached to obesity such as diabetes and heart disease. She adds that the hormonal changes that take place in an older woman will interfere with her ability to gain muscle, sleep soundly, and have a clear mindful focus. Physical activity will help correct all of that, as long as you are doing enough of the right thing on a regular basis consistently. The good news is that you don’t have to be an elite athlete to turn back the clock. Here are a few sustainable ways to help you keep moving on a consistent basis and help turn back time.
Commit to a Walking Program
Going out for a walk on a regular basis is a great place to start. You don’t need a gym membership or personal trainer, just put on some comfortable shoes and get your body moving. Walking is a simple, low-impact exercise that has a myriad of benefits. Taking a little time out of your day to go for a walk can go a long way towards slowing down the aging process.
Try Water Aerobics
For those who enjoy the pool, movement for your body under water can be an excellent way to increase your low-impact activity. Think of the pool as a 360-degree weight room, the resistance of water is around 800 times the resistance of air. No matter which way you move, push, or pull you are creating resistance which builds strength. The water also helps to expand your joint base, which can help alleviate any stiffness you may feel. If you’re interested in water aerobics, your local gym is a good place to start.
Boost Upper Body Strength with Boxing
Boxing is the type of high-intensity interval training that is perfect for women looking to lose or maintain their weight and build upper body strength. Many older women don’t like the way their arms look, but when they box, they can feel the strength of their upper body and arms. The results of boxing consistently can lead to a stronger, more tone upper body. Boxing gyms have been recently seeing an uptick in women memberships, and not just younger women, many older women have been signing up and participating in this high-intensity form of exercise.
Beyond the strength and flexibility that comes from practicing yoga, experts believe it is the mindfulness that is an even greater benefit. As women reach middle age, there is a big attraction of having a more mindful awareness of who they are and where they are. Yoga is about releasing the negative thoughts that hold you back from being authentically you, and showing up as someone confident and without fear. As your hormones change, you may experience a racing feel, where everything seems to be moving faster then your heart races and you feel a bit out of control. It’s important to know how to breathe slowly and deeply center yourself, to bring yourself back to that grounding, so that you can resume where you are in your day and feel in control. Practicing yoga can help bring you that mindfulness each day. Yoga Finder can help you find the studios closest to you.
Dancing is one of the most fun ways you can continue to be active. Not only is it a great way to stay fit, but it provides the social support that so many people need, and you can do it anywhere. Dancing may do more than burn calories. According to a study published in the Scandinavian Journal of Medicine & Science in Sports, dancing may help older women maintain the ability to perform daily tasks. It remains unclear exactly why dancing was linked to a reduced risk of disability related to so-called activities of daily life, but the authors note the numerous factors that dancing requires. In addition to balance, strength, and endurance, a dancer needs cognitive ability, adaptability, and concentration to move with the music and her partner, artistry for graceful and fluid motion, and memory for choreography. With so many benefits, it’s hard not to suggest dancing as a physical activity for older women to participate in.
Even though physical activity is essential to prevent the acceleration of aging, it doesn’t have to be an obligation. There are many physical activities that are both good for you and fun. Take the time to find something that makes you feel good, and you enjoy doing.