Various forms of exercise for middle-aged women are recommended, such as lifting weights, walking, swimming, and cardiovascular activities. Poor health in middle-aged women is a contributing risk factor to heart disease, according to the American Heart Association. The best way to ensure you are doing the most to care for yourself is to participate in aerobic exercises. These exercises help to build the heart muscle and enable it to pump faster. Research published in 2018 in the journal Circulation found that aerobic training for 30 minutes on a daily basis can reduce cardiac stiffness, therefore improving heart health in middle-aged women.
What exactly is aerobic exercise?
According to the American Academy of Orthopedic Surgeons (AAOS), aerobic exercise “uses continuous, rhythmic movement of large muscle groups to strengthen your heart and lungs.” It can lower blood sugar, improve muscle strength, build stronger bones, and improve your balance. Research suggests that it also may improve mood and memory.
Common exercises include walking, running, bicycling, swimming, and cross country skiing. In other words, any activity that increases your heart rate and gets you on your feet!
Training guidelines
Safe, aerobic performance uses a simple formula that includes frequency, intensity, and time.
- Frequency – Exercise aerobically three to four times a week.
- Intensity – Exercise hard enough to reach your target heart rate range.
- Time – Exercise aerobically for at least 20 minutes without stopping
Warmup
If there has been a prolonged period of time since your last workout, it might be safer to complete five to 10 minutes of conditioning.
- Five minutes to warm up
- Five minutes of aerobic training activity
- Five minutes to cool down and stretch
Repeat this three to four times a week. Work your way up to 20 minutes of each exercise as your body grows stronger.
If it initially feels tough to incorporate into your schedule, try to think of the long term health effects that this type of exercising can have on your body. This does not rule out alternative exercises, because all forms of exercise benefit your overall health. However, aerobic exercise seems to be the most beneficial according to published research.
Consult with your general physician if you suffer from any diseases or conditions that may require attention before attempting the provided workout plan.
Get moving, ladies!
Sources:
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.117.030617
https://orthoinfo.aaos.org/en/staying-healthy/aerobic-exercise/
