Senior woman doing yoga in living room

Social distancing has many of us doing laps around the refrigerator!  Yet, especially for women, it’s important to stay active as we get older. After menopause, a woman’s risk for significant health events, such as heart attack and stroke, is equal to the risk in men.  Regular physical activity can help keep you healthy and strong, and offers many benefits for older women:

  • Preventing muscle and bone loss
  • Maintaining balance and reducing the risk of falls
  • Helping prevent or delay conditions like diabetes and heart disease
  • Reducing the joint swelling and pain of arthritis
  • Reducing symptoms of anxiety and depression
  • Helping you enjoy life more because you feel good
  • Helping you stay independent longer

What is the right amount of exercise?

Experts recommend that each week, women should get at least two and a half hours of appropriate aerobic physical activity—that’s equal to about 30 minutes a day.  Even in these days of social distancing, there are several easy ways to safely get your heart rate up, while having fun:

Go walking:  If you can, lace up your sneakers and head outdoors. These days we need to stay at a distance from others, so choose a location that is not crowded, and wear a mask if advised.

Ride a bike:  It’s another low-impact form of exercise. Again, these days we should avoid crowded areas. 

(Low impact) Aerobics:  Check out a virtual exercise class online to dance away stress and raise your heart rate without taxing your body. 

Strength-building activities

With all the attention aerobic exercise gets, it’s important to know that for overall health, strength training is equally important.  Muscle-strengthening activities make a significant, positive difference to both balance bone density if practiced at least two days each week.  At home, you can lift small weights or use exercise bands. 

Being physically fit can help you live a healthier—and longer—life. At the Alden Network, our residential communities offer fitness programs to keep you active and enjoy life for years to come.  If you have questions on how to stay active, contact us.  We’re here to help you improve your health for a lifetime. 

Source: IlluminAge

The information in this article is not intended to replace the advice of your healthcare provider. Talk to your doctor before you begin or significantly change your exercise program.