As women age, staying physically active becomes increasingly important for both mental and physical well-being. With changes in muscle mass, bone density, and joint health, exercise routines must adapt to meet the evolving needs of women over 50. This September, let's focus on fitness for women in their 50s. We'll explore the best exercises to sculpt strong bodies and minds, plus how CBD can help soothe muscle and joint soreness, leading to faster recovery.
In This Article
Why Exercise Is Crucial for Women Over 50
Exercise plays an essential role in maintaining overall health, and it’s especially important for women over 50. For a long, healthy life, physicians recommend exercising regularly – and with good reason. Regular physical activity fends off chronic diseases, stokes your mental sharpness, and fosters emotional equilibrium. According to the Centers for Disease Control and Prevention (CDC), regular physical activity reduces the risk of heart disease by 35% and lowers the chances of developing type 2 diabetes by 40%.
In the ongoing battle against stress, anxiety, and depression, one potent weapon is consistent exercise – it sends a surge of positivity coursing through your veins. The National Institute on Aging (NIA) emphasizes that exercise can reduce the risk of cognitive decline, improve mood, and enhance memory, all of which become more critical as women age.
How Exercise Needs Change by Age for Women
The types of exercises that are most beneficial for women vary depending on age. Understanding what exercises are best suited for each stage of life helps ensure you’re getting the most out of your workout while minimizing the risk of injury.
50s – Building Strength and Flexibility
In your 50s, maintaining muscle mass and flexibility is vital. Women tend to lose 3-5% of their muscle mass per decade after age 30, according to Harvard Medical School. Strength training exercises, such as bodyweight exercises, resistance bands, and light weightlifting, help combat muscle loss while improving bone density. Flexibility exercises like yoga and Pilates are great for maintaining mobility and preventing injuries.
60s – Focus on Balance and Low-Impact Cardio
In your 60s, balance becomes increasingly important to prevent falls, which are a leading cause of injury among older adults. Exercises like Tai Chi can improve coordination, while walking, cycling, and swimming are excellent low-impact cardio options that keep your heart healthy without placing too much strain on your joints.
70s and Beyond – Mobility and Gentle Strength Training
For women in their 70s and beyond, maintaining mobility and endurance is crucial. Low-impact exercises like water aerobics, gentle yoga, and stretching help keep joints limber and improve muscle tone. Activities like walking or using resistance bands are effective ways to preserve strength and stay active without increasing the risk of injury.
Key Statistics on Exercise for Women Over 50
- Harvard Medical School reports that women who engage in strength training at least twice a week can significantly slow the natural decline of muscle mass, helping to prevent frailty and osteoporosis.
- A study by the National Osteoporosis Foundation found that 1 in 2 women over 50 will experience an osteoporosis-related fracture in their lifetime, making weight-bearing and resistance exercises crucial for bone health.
- The CDC states that women who engage in at least 150 minutes of moderate exercise per week reduce their risk of developing heart disease by up to 35%.
How Recovery Times Change with Age for Women
As women age, recovery times after exercise become longer due to decreased muscle elasticity, joint wear and tear, and slower tissue repair. Recovery time is an essential factor to consider when planning exercise routines, as overtraining without sufficient recovery can lead to injuries and discourage regular physical activity. Many women over 50 find that joint and muscle inflammation becomes a barrier to consistent exercise.
Using CBD to Support Exercise Recovery and Minimize Discomfort
To maintain a consistent exercise routine without succumbing to discomfort, many women are turning to CBD as a natural solution. CBD interacts with the body’s endocannabinoid system (ECS) to help reduce inflammation, ease muscle soreness, and promote quicker recovery.
CBD Cream for Joint and Muscle Relief
For women over 50, joint and muscle discomfort can hinder progress and deter physical activity. NextEvo’s Max Strength Pain Relief Cream is an effective, fast-absorbing option for targeting pain and inflammation in specific areas. With 5% active CBD, this cream has been compared to Voltaren for its pain-relieving properties. Using CBD cream post-workout can reduce inflammation and help women recover faster, allowing for more consistent activity.
CBD Powder for Reducing Long-Term Inflammation
For ongoing inflammation management, incorporating CBD powder into your daily routine can help minimize discomfort during and after exercise. NextEvo’s water-soluble CBD powder is easily absorbed by the body, allowing for faster recovery and reduced muscle soreness. Regular use of CBD powder can help women over 50 stay active by addressing inflammation at the source.
Best Exercises for Women Over 50
Here’s a curated list of the best exercises for women over 50 that focus on promoting strength, flexibility, balance, and cardiovascular health while allowing for effective recovery:
1. Walking
Walking is one of the most accessible and beneficial exercises for women over 50. It’s low-impact, improves cardiovascular health, and helps maintain a healthy weight. Walking also promotes mental well-being by reducing stress and anxiety.
2. Strength Training
Strength training is vital for preserving muscle mass and bone density. Women over 50 can benefit from using resistance bands, light weights, or bodyweight exercises like squats and lunges to build strength and prevent osteoporosis.
3. Yoga and Pilates
Both yoga and Pilates enhance flexibility, balance, and core strength. These exercises also improve mental well-being by promoting mindfulness and relaxation. For women over 50, gentle yoga helps reduce stiffness and keep the body limber.
4. Swimming and Water Aerobics
Water-based exercises like swimming and water aerobics are fantastic for improving cardiovascular health, building muscle, and enhancing flexibility, all while minimizing joint stress. These exercises are particularly beneficial for women who suffer from arthritis or joint pain.
5. Cycling
Pedal power equals strong legs and a healthy heart, minus the joint jarring. It’s ideal for women over 50 who want to stay active and enjoy the outdoors.
6. Tai Chi
Tai Chi is a gentle form of exercise that combines slow, controlled movements with deep breathing. It improves balance, coordination, and mental clarity, making it a perfect exercise for older women who want to maintain mobility and reduce stress.
Conclusion: Stay Active and Support Recovery with CBD
Exercise is essential for maintaining both mental and physical health as women age. Incorporating strength, flexibility, balance, and low-impact cardiovascular exercises can help women over 50 stay active, healthy, and strong. However, recovery times often increase with age, and joint discomfort or inflammation can hinder progress.
By incorporating NextEvo’s Max Strength Pain Relief Cream and water-soluble CBD powder into your post-exercise routine, you can enhance recovery and minimize discomfort, allowing you to stay consistent with your fitness goals.
For more insights on how CBD can support your fitness journey, explore NextEvo’s CBD for Recovery collection and read about how CBD can help reduce inflammation and enhance recovery here.
External References
- Harvard Health Publishing on the importance of strength training for aging adults.
- National Institute on Aging guidelines for older adults’ physical activity.
- Centers for Disease Control and Prevention on the benefits of physical activity for older adults.
