Let’s pump you up!

Stay strong with these 6 simple exercises

By Alicia Jones

Here’sa question I hear all the time about fitness over 50: Do women really need weight training as part of their routines, or is it enough to focus on some type of aerobic exercise?

As women age, weight training becomes even more important. Having strong, lean muscles ramps up your metabolic rate, which slows down as we age, so you can burn fat.

A recent study found that improvement of muscle performance can lead to a better quality of life in older adults. The data is clear: if you want a better life, lift!

Lifting weights also helps bone density and keeps them strong, which is a serious concern for women since estrogen levels decline after menopause. Estrogen is key to enhancing bone density, which is why seniors are more prone to osteoporosis and broken bones if they fall. Loss of estrogen also ushers in various health challenges that usually weren’t a concern at a younger age. For example, insulin resistance becomes more prevalent, and the body, unable to regulate insulin production, is at risk of developing type 2 diabetes.

Exercising, however, can help balance your blood sugar as well as your hormones. It will also improve your heart health, since the heart is a muscle. Making it stronger will help stave off heart conditions.

Stronger From Head To Toe

Incorporating a weight training routine doesn’t need to be complicated or time consuming. With only six exercises—legs, back, core, chest, triceps and biceps—you can strengthen your entire body. Here’s how:

Legs Back

Squats are excellent as they are a compound movement exercise. When you squat, you’re building leg muscles you need for daily activities such as getting out of a car or chair. You want these everyday motions to feel effortless. Squats work the legs, but also your core, back and overall body for balance.

Rowing exercises are an excellent way to work the back muscles. In this exercise, you squeeze your shoulder blades together as you bow down and slide your elbows along your side while holding two dumbbells. This helps teach your body to pull your shoulders back for good posture, which reduces the risks of shoulder injuries.