Can a 55 year old woman get in shape?

Some fitness experts say it's even possible to get into the best shape of your life after the age of fifty if you've spent most of your life out of shape.

seniors.com.au - Exercising When You're Over 50: Best Practices and Routines

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We asked some fitness experts to share their tips on exercising over 50.

Here’s what they had to say:

“The best piece of advice I tell my client base (which is 30–70’s) is find something you like to do for exercise. Your intention is important and that intention should be to do something that makes you feel good and have more energy. There are so many options – I love my Gyrotonic, Gyrokinesis, Pilates, Yoga and also love getting out on my bike and riding for 60 kilometers on a beautiful day or just taking a walk along the bay. Do something that makes you feel good and enjoy it!” Dana Rader, Accredited Exercise Physiologist, Gyrotonic Melbourne “To remain fit, we should all exercise every day, in as many ways as possible. Walking 15 or 20 minutes daily is the very minimum, but for optimum fitness, walking needs to be complemented with regular strength training, balance and stability exercises and stretching and mobility work. Find a form of exercise that you love and do it with a partner or friend… You won’t find it a chore if you enjoy yourself, and you may actually find yourself looking forward to your exercise sessions.” Paula Todd, Registered Fitness Trainer & Older Adult Specialist, The Fitness Network “Make exercise a part of your day – select the same time and days during your week so you don’t forget and it fits in with the rest of your week. It doesn’t have to be ‘slow and gentle’ – each client is an individual so work as hard as you can. Do it with friends and include cardio and resistance training.” Rob Hadley, National Master Coach, Australian Institute of Fitness “Be active everyday, focus on moving more and sitting less by keeping track of your steps each day. Incorporate some form of resistance training twice a week to protect your bone health and maintain your strength. Try doing some balance exercises everyday. Stand on one leg while waiting for the microwave to go off. Include some core stability exercises such as pilates or yoga to improve flexibility, address past injuries and reduce back pain. Start small and gradually build up into a regular routine. Look for group exercise classes to make things fun and social. Seek out the help of an exercise physiologist for expert advice.” Anna-Louise Moule, Exercise Physiologist specialising in working with people over 50, Balanced Bodies Lifestyle Clinic “Whether we are talking about nutrition, staying fit, losing weight, mental health, social wellness or anything related to the overall health and wellness of a human being, I have found one thing to be indisputably true – we are all completely unique. Each and every one of us is singularly unique due to a combination of our genetics and our environment (epigenetics). Because of this, we all age in different ways and have different health and wellness needs past the age of 50. Therefore general health advice simply can’t apply to everyone… Figure out what works for you. An exercise plan, a specific diet, or particular creative outlet may be doing wonders for your friend, partner, or cousin. But you are not them, and what works for them may not work for you. Listen to your body, educate yourself, figure out what’s best for you.” Matt Riemann, personalised health expert and CEO, ph360 “You are never too young or too old to act to protect your bones. If you are doing nothing at all, you will be losing bone mass. The same kind of exercises are effective for bones at any age, but the difference will be your capacity level. You will start slow at a level you are capable and comfortable doing and increase the intensity as you grow stronger. The level at which you start will also depend on your health.” Donna Emerson, Personal Fitness Trainer specialising in Group Fitness & Strength training for women 50+, Design Fit50

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“One of the biggest misconceptions out there is that as we age we can’t do the things we did when we were younger. However, there are thousands of people out there proving this theory wrong every day. One of the biggest factors that causes us to deteriorate as we age is a sedentary lifestyle and quitting the healthy activities we did in our youth. There are people in their 70s, 80s and beyond still competing in competitive sport, so the limitations we have are the ones we impose on ourselves – simple as that.” Sam Theyers, Head of Fitness, Anytime Fitness

It’s never too late

Many people starting out with exercise in middle age are discouraged because they think it’s probably too late to reap real benefits. In fact, the opposite is true. Studies show that it’s never too late to start realising benefits from exercise. One particular study showed wheelchair-bound nursing home residents in their 80s and 90s experiencing benefits like improvements in their strength and overall functional ability from a weight-lifting exercise program.1 Some fitness experts say it’s even possible to get into the best shape of your life after the age of fifty if you’ve spent most of your life out of shape.1

Keep a regular routine

There’s no fixed formula for how much exercise you should do, as it depends on your current level of fitness and health, your fitness goals, and whether you have any health conditions. Generally speaking, however, 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, with each session lasting at least 10 minutes, can bring about substantial health benefits.15

Make it well-rounded

Experts suggest that a well-rounded fitness routine incorporates three elements: aerobic activity, strength training, and stretching.9 Aerobic activity – Aim for at least three or four 20-minute sessions of aerobic exercise each week, whether it’s jogging, walking, swimming, dance, or some other type of activity that gets your heart pumping. – Aim for at least three or four 20-minute sessions of aerobic exercise each week, whether it’s jogging, walking, swimming, dance, or some other type of activity that gets your heart pumping. Strength training – Strength training helps you retain or build muscle density and reduce the risk of back injury. Start with hand weights and do eight easy repetitions and build up to 12 reps. This will help you both build strength and strengthen your posture. – Strength training helps you retain or build muscle density and reduce the risk of back injury. Start with hand weights and do eight easy repetitions and build up to 12 reps. This will help you both build strength and strengthen your posture. Stretching – Incorporate stretching and warm ups into your routine to build joint flexibility and reduce the risk of injury or strain. Try yoga, tai chi, or pilates movements as safe stretching exercises for standalone or pre-workout warm-up.

Keep it varied

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Change it up if you are getting bored of your regular routine. Some people are under the impression that they should stick to ‘seniors-only’ exercises, but if you are capable of safely doing more strenuous forms of exercise, you should do what you feel comfortable with. This could be an aerobics class, cycling, swimming, or dance. Other types of physical movement could include gardening, washing the car, hiking, golf, cricket, walking up and down the stairs, or briskly walking the dog. Always check with your doctor if you have any doubts about what you can safely do.

Take it easy at the start

If you’re out of shape, it can be easy to feel discouraged at the start. Start out with small, achievable goals, like walking for 20–30 minutes most days of the week, and then gradually incorporate more exercise into your week. As experts suggest, a ‘small dose of exercise’ can have a big impact on your overall health.5

Challenge yourself

After you start exercising regularly, you might to find that your workouts become too comfortable. This could be an indication that it’s time to increase the intensity. Stay challenged by increasing the number of sets or reps or by finding a slightly more rigorous way to get your heart pumping. A study found that, of a group of 60- to 70-year-olds, those that had the most intense workouts experienced the strongest benefits – so make sure your workouts are remaining challenging.4

Stay alert to problems

If you’re just getting started with exercise or you have a chronic condition, make sure you take it slow at the start. If you take pain medication, speak with your doctor before you start your new fitness program. Some common exercise challenges as you age are back pain, joint problems, arthritis, and osteoporosis. Ask your doctor about exercising safely if you have a chronic condition, but in many cases, you can expect some natural muscle soreness when you start out with exercise. Most forms of exercise have the potential to assist with these types of conditions, whether it’s through improving muscle strength or bone density.1

Track your heart rate

Try tracking your target heart rate to make sure your routines aren’t too easy or too intense. Subtract your age from 220, and the resulting number yields your maximum heart rate per minute. During moderate physical activity, you can expect to be at 50 to 70 per cent of your maximum heart rate, whilst during vigorous exercise, you can expect to be at around 70 to 85 per cent of your maximum heart rate. Alternatively, you can use the conversation rule to check whether your exercise is too vigorous. When you’re starting with moderate exercise, you should be slightly breathless but able to continue with a conversation and sustain this for at least 30 minutes. As you progress to vigorous exercise, you’ll find it harder to talk in full sentences between breaths.17 Note that these are only general rules of thumb, so if you have any doubts, consult your doctor for advice. If you take medications that lower your heart rate, speak with your doctor about tracking your heart rate during exercise.

seniors.com.au - Exercising When You're Over 50: Best Practices and Routines

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