"Exercise is critical for a woman over 50"

Workout routines for women over 50 that will help keep you fit, strong and healthier as you mature.

Find out why it is so important for a women experiencing menopause to remain active, and learn which exercise plans are most effective.

Okay, so I know that my body is beginning to ‘betray’ me in that I am noticing sags and bags where there used to be young, firm (well, sort of firm) flesh.

For me, the weight gain is not massive, a few pounds, but the shift in where I carry it is frustrating. I now understand the comments about gravity taking hold of your body.

Workout routines for women like me, who are over 50, can help address not only weight, but the firmness of our bodies and the strength of our muscles.

What should a woman over 50 do for exercise?

The American College of Sports Medicine offers fitness guidelines specifically for us, ladies of the Over 50 Club:

• Perform weight training exercises for 20 to 30 minutes 2 to 3 times a week to condition all of the major muscle groups. That will include your arms, legs, shoulders and trunk.

  The weight used should allow you to lift 10 to15 repetitions per set before your muscles become fatigued. This is an individual decision, and also depends upon how much you have been weight training.

  You might start with lighter weights and work up to something a little heavier. I use anywhere from 5 lb. to 15 lb. weights when I strength train, depending on the exercise I am doing.

  Remember that strength training is the only exercise program that can slow, and even reverse, the decline in muscle mass and bone density, so should be included in workout routines for women over 50.

  Your workout should not cause you pain, although some fatigue after performing your sets is to be expected.

  If you feel joint or nerve pain, or are putting a tremendous amount of strain on any part of the body, you're probably going overboard and can harm yourself. Because strains, sprains, and tissue damage can take weeks or even months to heal, preventing injury should be a priority. Use common sense and take things slowly when weight training.

• Aerobic activity is also a critical part of workout routines for women over 50. Keep in mind that if you have not been exercising regularly, don’t just jump off the couch, throw on your walking shoes and go for a 3 mile hike the first day!

  Work up to your aerobic routine, just like you would when beginning a weight training program. If you are over 60 years old, it is advised to implement a weight training program 2 to 3 times a week for 3-4 weeks, to strengthen the leg, arm and trunk muscles before beginning an aerobic activity workout.

What type of aerobic activity do you enjoy? There is a choice, you know! Here are a few suggestions for you to consider:

1) Walking - it’s a great cardio exercise for your heart, and also helps build strength in the lower body. My personal favorite in workout routines for women over 50.

2) Swimming/Water Aerobics - no special equipment for swimming is required, it’s low resistance and can give you a total body workout. Water aerobics can burn up to 300 calories per hour plus build stamina and endurance in women over 50.

3) Cycling - hop on an indoor bicycle and experience the low impact benefits of this aerobic workout. It increases lower body strength and heart rate, a great combination for staying fit. If your climate allows, gear up and ride your bike outdoors.

4) Pilates - can be a great source of stretching and toning to increase circulation as well as flexibility. For women 50 and older, maintaining flexibility and preserving muscle tone are a top priority.

Workouts for women over 50 are programs designed to help us maintain our health as well as our shape. Always consult with your physician before embarking on a new exercise regime. Consider attending a class, where you can benefit from the instruction of a trained facilitator.

Whatever you choose, make the decision, be committed to yourself and get moving!