bb&s when you should be doing the opposite.
50s
60s
Women begin losing muscle more rapidly
When you embark into your 50s, focus on
Continue to exercise regularly when
in their 40s. To keep your metabolic rate
protecting your heart and core. Despite all
you’re in your 60s and you’re less likely to
high and continue burning calories opti-
your years of exercising, aches and pains
die prematurely from a chronic condition
mally, you need to work to preserve that
will start to crop up. Adapt your exercise
such as diabetes or heart disease – plus
lean muscle mass.
regimen around them. Avoid the possibility
you’ll improve your odds of surviving a
As your hormone levels decrease the
of being sidelined due to fatigue or muscle
fall. Women in their 60s and 70s face as
likelihood of accumulating belly fat
soreness by doing 30 minutes of aerobic
much as five times the risk of death within
increases. Also referred to as “stress fat,” it
activity at a mild to moderate exertion rate
a year of suffering a hip fracture.
burrows deep inside around the organs,
five times per week. It will keep your heart
putting you at risk of heart disease, diabe-
healthy as you age.
At this age, you can avoid “the slippery slope of frailty” by lifting weights at least
tes and cancer. Chronic stress can also
Think about adding Pilates or yoga into
once, but ideally two to three times per
lower sex hormones and elevate your cor-
your lifetime fitness program. It will help
week for 30 minutes, alternating sessions
tisol level, a stress hormone that encour-
you gain the strength you’ll need to pre-
of upper body exercises and lower body
ages the growth of visceral fat. Be very
vent your body from curving forward — a
exercises. But don’t go at it alone. Working
careful during this phase in your life, your
cause of chronic back pain and other pos-
with a certified fitness professional will
clothing may still fit but your fat’s been
ture-related problems. And don’t slouch
help you protect the fragile parts of your
redistributed. A consistent exercise regi-
while you’re walking — extend your body
body and avoid injury. You also might con-
men will help you keep fat gain, stress,
and lead with your chest. This simple
sider joining a group fitness class geared
and stress eating in check.
change can make a big difference in your
toward seniors, such as Zumba and water
spinal alignment.
aerobics.
70s+
When you reach 70 and beyond, you may have a lifetime of health savings to fall back on, but don’t settle into retirement with the idea that your lifestyle investment will continue prospering without your involvement. Walking isn’t the only activity that’s safe. Continue to work on sustaining your strength and flexibility. If your goal is to stay independent, you must continue to work on strength, flexibility and balance.
Bonnie Pierce, CPT, RYT, and Tammy Smith, RN, CPT, and certified food and wellness coach, operate Lifestyle Management Group in Maitland. To contact: call 407-252-6541, email bonniefitness.4u@gmail.com or totalfitness@comcast.net.
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