4 exercises to help improve body shape for women over 50
After the age of 50, hormonal changes make women more likely to gain weight and fat, affecting their figure. Doing appropriate exercises can help women of this age improve their health, control their weight and maintain a balanced figure.
Improving body shape, reducing belly fat, maintaining muscle mass... are what most women in their 50s desire.
Many studies show that after the age of 50, regular exercise helps reduce stress, reduces the risk of developing many chronic diseases, and improves the quality of life. At the same time, exercise also helps prevent weight gain and loss of muscle mass (two common problems during menopause), thereby helping women have a balanced, slim figure...
Below are suitable and effective exercises for women over 50:
1. Strength training exercises help improve your figure
Strength training exercises help improve strength, maintain bone strength, reduce the risk of lower back injury, help lose fat, and help tone the body and slim the figure.
Women over 50 can choose to lift weights. Lifting weights helps blood circulation, strengthens muscles, prevents cardiovascular diseases, reduces the risk of cancer, especially lifting weights helps lose weight quickly, improves body shape...
You can start with dumbbells, choose the right type of dumbbells for your physical condition, then gradually increase the difficulty level. For beginners, you should spend about 20 minutes doing dumbbell exercises.
2. Yoga
Yoga is a good form of exercise for people over 50. Yoga can help reduce stress, develop core strength, and strengthen muscles.
Yoga is considered a method of maintaining health and beauty for middle-aged women. Regular practice of yoga exercises will help women have a light and comfortable gait. Not only that, yoga also helps burn excess fat in the abdomen and thighs, giving women a neat and slim figure.
There are many yoga exercises that help reduce belly fat and improve body shape for women over 50 years old:
- Plank:This is an arm balancing yoga pose. It tones the abdominal muscles while strengthening the arms and spine.
- Twisting:Twisting is a simple, easy-to-do exercise that helps burn belly fat effectively, creating a slim, toned body.
- Bridge pose:With this exercise, the core muscles and posture are toned and stronger, thereby helping to slim the waist.
- Downward facing dog pose:This is a simple and easy pose to perform. This exercise focuses on the upper body, which is effective for building strength in the shoulders and arms. At the same time, it also focuses on the midsection, helping to train strong, toned abdominal muscles.
3. Aerobic
Aerobics are exercises that increase heart rate and breathing rate, helping to improve the heart, lungs, and circulatory system. Not only that, aerobic exercises also help burn calories, thereby helping to lose weight effectively, keeping the body slimmer and more beautiful. You should practice for more than 20 minutes per session, 3 or 4 days a week to have a slim figure.
Aerobic exercises suitable for women over 50 include: Walking, cycling, swimming...
- Cycling:Cycling is a sport that helps strengthen muscles, improve health, increase flexibility and endurance, and also has the effect of losing weight, especially for middle-aged women.
Cycling helps burn calories and promotes effective weight loss. Creating a habit of cycling 30-60 minutes a day will help middle-aged women burn fat and excess calories quickly. Thanks to that, it is possible to control weight, lose weight safely and at the same time create an effective slim figure.
- Walk:Walking is a simple sport and very suitable for middle-aged women. This exercise is also very effective in losing weight and creating a slim figure.
Research shows that walking can burn 45% of fat. Women over 50 years old who regularly walk at least 30 minutes a day can achieve weight loss.
- Swimming:Swimming is a very effective sport in burning energy, losing weight and keeping your body slim and balanced.
4. Stretching
Stretching exercises reduce tension, improve exercise performance, help maintain joint flexibility and range of motion. They also reduce the risk of injury and muscle soreness.
Stretching also helps to correct posture and tone the body. To achieve a balanced, slim figure, you should combine stretching for 30-60 minutes 3 times a week with weight training exercises.
Each exercise has its own effectiveness. Depending on each specific case, there will be a suitable exercise. Therefore, to have a slim, toned body, women over 50 years old should consult a trainer before practicing any exercise.
