-- The recently published guide from Oh!mino focuses on workouts developed for women over 50, offering recommendations to address physiological changes brought about by aging. Older women who want to maintain their strength and a healthy body weight while reducing age-related muscle atrophy can refer to the resource for recommendations on the appropriate workouts and weekly exercise plans.
More information is available at https://ohmino.com/blogs/news/5-best-strength-workout-for-women-over-50-examples-weekly-plans
Data shows older adults, particularly women over 50, experience natural muscle loss as they age. If left unmanaged, this muscle loss will accelerate, resulting in sarcopenia, a condition that can significantly increase the individual’s risk of falls and fractures.
According to Mayo Clinic, this type of muscle loss affects the muscle fibers required for strength-based activities, which include yard work and any daily tasks that involve weight-bearing; however, declines in muscle mass can also impact bone density and metabolism, making it particularly important for older women to incorporate activities that can slow these declines into their routine.
To manage muscle loss, experts at Oh!mino highly recommend resistance training, which encompasses any exercise that involves pushing or pulling against the resistance of an object. Regular training has been shown to help women build muscle even as they age - Oh!mino’s guide adds that it can also improve sleep quality, reduce symptoms of anxiety, support cognitive function, and increase bone density, which helps reduce the risk of osteoporosis and fractures.
The resource points out that resistance can come from the individual’s own body weight, household objects heavy enough to make the muscles work, resistance bands, free weights, and weighted apparel. In particular, women over 50 are strongly encouraged to perform regular body weight exercises, which do not require equipment. These exercises include push-ups, squats, and planks, and they can be modified as the individual’s body grows stronger.
Older women who want joint-friendly exercises can also consider resistance band training, while those who want to develop specific muscles or build strength that can be transferred to everyday activities may prefer dumbbell circuits. For women just starting out or concerned about balance, chair-based strength exercises are ideal because they are easy to perform, regardless of fitness level. Finally, the Oh!mino team says workouts that focus on core strength will improve balance and stability, which decreases the risk of falls.
To read the full guide, please visit https://ohmino.com/blogs/news/5-best-strength-workout-for-women-over-50-examples-weekly-plans
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