By now, you probably know that exercising regularly can strengthen your endurance and muscles and improve your heart health. Yet, women over 50 are often slammed with responsibilities—perhaps caring for older relatives and younger ones, managing peak career years and trying to keep the home in some version of organized in the process. Exercise can get squeezed out. If that's you, you're not alone.However, cardiologists are begging women over 50 to make time for it."After age 50, especially around and after menopause, women face rising risks of high blood pressure, cholesterol changes, weight gain and diabetes—all of which increase cardiovascular risk," points out Dr. Hani Jneid, MD, FAAC, FAHA, FSCAI, the chair of the Sealy Heart & Vascular Institute, and the vice president of cardiovascular operations at the University of Texas Medical Branch. "Exercise is one of the most powerful tools we have."Using the tool doesn't require you to throw a wrench into all your other priorities, however. Cardiologists explain that many of the best workouts for women over 50 don't require a lot of time. They can even help relieve some of that sandwich-generation stress—and dare we say have some fun.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The American Heart Association recommends 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, plus two days of resistance training. Moderate activities are those that get your heart rate up but still let you chit-chat with the person next to you, such as during a walk or spin class. You won't be able to speak much while doing vigorous intensity. If you're tracking steps, Dr. Jneid reports that you don't even have to hit the popular 10,000-step benchmark. He says that as few as 4,400 to 7,500 steps per day can reduce the risk of heart disease in women. Heck, a recent JAMA Cardiology study of women ages 63-99 put that number even lower, finding that 3,600 daily steps."For women balancing caregiving, work and family, those small bouts of activity can add up," he shares.Indeed, another cardiologist notes that logging physical activity is a critical part of a healthy lifestyle, especially for women 50+ who see their risks for heart disease increase as estrogen drops during perimenopause and menopause."Regular exercise that raises the heart rate will help train the heart to pump more efficiently," explains Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. "It also helps to relax the blood vessels, lowering the risk of high blood pressure—a major risk factor for heart disease. It can help make the body's metabolism more efficient, further improving other markers of cardiovascular risk."Related: The One Habit a Longevity Expert Is Begging Everyone Over 50 To Adopt ASAP
5 Best Workouts for Women Over 50, According to Cardiologists
Dr. Jneid recommends that women over 50 mix a combination of cardio and strength training for the most heart-health benefits. However, there's quite a menu of workouts to choose from—especially in the "cardio zone." Here's what cardiologists recommend for the best exercises for women over 50 to bolster heart health.
Simply lacing up a pair of sturdy sneakers, opening your front door and walking around your neighborhood with pep in your step can go a long way in strengthening your heart."Brisk walking is a low-impact and easy-to-start exercise that is accessible for most and effective for improving both cardiovascular and mental health," raves Dr. Padma Shenoy, MD, a cardiologist with Manhattan Cardiology and a labfinder.com contributor. "Start with 20 minutes every day and work up to 30 minutes or more."
2. Cycling/spinning
If walking is simply not the way for you, give cycling or spinning a go. "Cycling and spinning classes are an excellent, low-impact training exercise that can help boost your aerobic capacity while serving as an excellent way to burn fat," notes Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company.
Dr. Jneid notes women over 50 might enjoy intervals while cycling or walking. "Alternating faster and slower paces boosts cardiovascular fitness more efficiently—fitness itself is a strong predictor of survival," he says. One study noted that interval training can improve cardiorespiratory fitness (how well the body uses oxygen for energy) more effectively than working out at a consistent pace. That said, it's important to know your limits—especially if you want to go from interval walking to higher-impact activities like running."If you're over 50, high-impact exercise (such as running) may lead to overuse injuries," Dr. Serwer explains. So, tune in to your body and make the best choice for you. Remember: The best workouts for women 50+ are the ones they can log consistently.
4. Water aerobics
"I highly encourage water aerobics," Dr. Serwer says. "Water aerobics has resistance training, aerobic training and is low impact."Women over 50 may also meet their "fitness families" in water aerobics classes. "These classes also provide social support, which is invaluable for [sticking] to the program," he adds.Dr. Shenoy also loves water aerobics—and swimming for that matter—saying that these workouts are great for women over 50 who want to dive into a workout without worsening joint pain.
"Strength training includes free weights, weight machines and body weight exercises," Dr. Chen points out. "By training and growing your muscle mass, you can improve your metabolic health and help reduce cardiovascular risk."Related: The One Simple Stretch Physical Therapists Want Everyone Over 50 To Do Daily
"It can be difficult for people juggling multiple responsibilities to find time to exercise, but I encourage my patients—who are healthy enough to exercise—to make the time," Dr. Serwer says.Cardiologists agree that exercise is one of the best gifts women over 50 can give themselves—and the people counting on them—because it lowers the risk of heart disease that increases during and after perimenopause and with age more generally.Here's how to work a workout into your schedule.
1. Talk to your doctor
First, you want to make sure your fitness plan actually supports your heart and overall health. Dr. Serwer suggests speaking with your healthcare team about your goals and the workouts you hope to try to make sure they align with any conditions you have, like heart or joint disease.
Once you've gotten your doctor's go-ahead, Dr. Serwer notes that it's crucial to start slow and gradually build up. That means different things to different people, though. Sewer says personal trainers can help you find the activities that will help you hit your goals.
Beneficial isn't just about physical health—you want to find a workout you look forward to logging regularly.
"You should also try to find exercises and activities that you will enjoy, as this will make it more likely that you will stick with the routine," Dr. Chen shares.
3. Work around your schedule
"Working out" and "caretaking and work" don't have to be either/or decisions. You don't have to work against your schedule. Instead, find pockets of time that work with your other responsibilities.
"Break up your workouts if you have a busy schedule," Dr. Shenoy suggests. "Two 15-minute workouts with an elevated heart rate can be just as effective as one 30-minute workout."
During busy seasons, give yourself some grace and credit each time you log activity.
"Even small amounts of regular movement lower blood pressure, improve cholesterol and blood sugar, help control weight and boost mood and energy," Dr. Jneid says.
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Sources:
Dr. Hani Jneid, MD, FAAC, FAHA, FSCAI, the chair of the Sealy Heart & Vascular Institute, and the vice president of cardiovascular operations at the University of Texas Medical BranchAmerican Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.Accelerometer-Measured Physical Activity, Sedentary Time, and Heart Failure Risk in Women Aged 63 to 99 Years. JAMA Cardiology. Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical CenterDr. Padma Shenoy, MD, a cardiologist with Manhattan Cardiology and a labfinder.com contributor Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health companyThe Effects of Interval Training and Continuous Training on Cardiopulmonary Fitness and Exercise Tolerance of Patients with Heart Failure—A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health.Hence then, the article about cardiologists say these 5 workouts are the very best for women over 50 was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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