Workout Routines for Post-Menopausal Women for Extended Lifespans
As we age, maintaining a healthy and active lifestyle becomes increasingly important. For women over 45, a well-rounded exercise routine can help improve longevity and overall health. Here are eight exercises that focus on strength, balance, bone density, cardiovascular health, and mobility, all key factors in healthy aging [1][4].
- Squats - Strengthening the lower body muscles, squats are invaluable for daily tasks and functional movement.
- Planks - Building core strength is essential for good posture and spinal health. Planks help achieve this, maintaining a straight body line from head to heels.
- Reverse Lunges with Knee Drive - Improving leg strength, balance, and hip and knee stability, reverse lunges are an effective exercise for enhancing mobility.
- Sit-to-Stand Movements - A great way to build lower body strength and improve mobility, these movements can be progressed to more challenging exercises like pistol squats.
- Heel-to-Toe Walk (Balance Training) - Enhancing stability and reducing fall risk, this exercise is a simple yet effective way to improve balance.
- Resistance Training (e.g., Dumbbell Chest Press) - Building upper body strength and supporting bone density, resistance training is crucial for overall health and well-being.
- Heel Slams or Heel Raises - Boosting bone density through low-impact movements, heel slams and heel raises are great exercises to promote bone health.
- Cardiovascular Aerobic Activity (walking, swimming, cycling) - Maintaining heart health and metabolism is essential for longevity. Aim for about 150 minutes of moderate aerobic activity weekly [5].
Experts stress the importance of strength training for women over 45, as skeletal muscle plays a vital role in regulating blood sugar, lowering inflammation, and preventing disease [1]. Regular resistance training also preserves bone density as menopause and aging increase the risk of osteoporosis [3][5].
In addition to strength training, balance and flexibility exercises like yoga or tai chi are recommended to prevent falls and maintain agility [5].
Amy Kiser Schemper, MS, CPT, BowFlex fitness advisor, emphasizes the importance of building and preserving muscle, improving bone density, and cardiovascular and metabolic health. Dr. Gabrielle Lyon, author of "The Forever Strong PLAYBOOK" and founder of Muscle-Centric Medicine, agrees, stating that strength training is a cornerstone for longevity and injury prevention as one ages [2].
Performing the Exercises
Lat Pulldown
Begin with a gentle load, sit at the cable machine, grab the handle using a pronated, supinated, or neutral grip, and pull the bar toward your chin using control. Complete 3 sets of 8 to 10 reps, 2 to 3 times a week [4].
Goblet Squat
Stand tall, feet just outside hip-width and toes turned out just a bit, hold a kettlebell or dumbbell vertically at chest height, engage your core, and lower into a squat, descending until your hips become lower than parallel, then press through your heels to return to standing. Complete 3 sets of 8 to 10 reps, 2 to 3 times a week [4].
Farmer's Carry
Hold a heavy dumbbell in each hand at your sides and start walking forward, keeping your torso still. Complete 3 rounds of 30 to 60 seconds [4].
Plank Twist
Begin in a forearm plank with your body forming a straight line, keep your core engaged, and drop your hips down to the right, then the left. Perform 3 sets of 30 seconds each, 2 to 3 times a week [4].
The Plank Twist Strengthens the Core and Adds Rotational Movement for Daily Activities
The Goblet Squat Boosts Lower-Body Strength, Core Engagement, and Joint Mobility
The Farmer's Carry Trains Total-Body Strength, Endurance, and Balance
The Lat Pulldown Strengthens the Upper-Body Pull Muscles Along the Back and Arms
The Squat Strengthens Lower Body Muscles and Improves Functional Movement for Daily Tasks
The Plank Builds Core Strength, Supporting Posture and Spinal Health
The Reverse Lunge with Knee Drive Improves Leg Strength, Balance, Hip and Knee Stability
The Sit-to-Stand Movement Strengthens Lower Body and Improves Mobility
The Heel-to-Toe Walk Enhances Stability and Reduces Fall Risk
The Heel Slams or Heel Raises Boost Bone Density Through Low-Impact Movements
The Cardiovascular Aerobic Activity Maintains Heart Health and Metabolism
In conclusion, incorporating these eight exercises into your fitness routine can significantly improve your longevity and overall health. Strength training, balance exercises, and cardiovascular activities are all essential components of a holistic approach to healthy aging for women over 45.
[1] American College of Sports Medicine. (2019). ACSM's Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins. [2] Lyon, G. (2018). The Forever Strong PLAYBOOK. Skyhorse Publishing. [3] Kanis, J. A., Johnell, O., Oden, A., Johansson, H., De Laet, C., & McCloskey, E. V. (2007). Assessment of fracture risk in men and women 50 years of age or older: the WHO fracture risk assessment tool. The Lancet, 369(9575), 1677-1686. [4] National Institute on Aging. (2018). Go4Life: Exercise for older adults. [5] U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans. Office of Disease Prevention and Health Promotion.
- Yoga or tai chi, as balance and flexibility exercises, are recommended by experts to prevent falls and maintain agility for women over 45.
- Experts stress that strength training is crucial for women over 45, as it plays a significant role in regulating blood sugar, lowering inflammation, and preventing disease.
- Amy Kiser Schemper, a BowFlex fitness advisor, highlights the importance of building and preserving muscle, improving bone density, and cardiovascular and metabolic health.
- Dr. Gabrielle Lyon, author of "The Forever Strong PLAYBOOK" and founder of Muscle-Centric Medicine, agrees that strength training is a cornerstone for longevity and injury prevention.
- Regular resistance training also preserves bone density as menopause and aging increase the risk of osteoporosis.
- Science supports the idea that exercise, especially a well-rounded exercise routine, focusing on strength, balance, bone density, cardiovascular health, and mobility, can contribute to longevity and overall health in women over 45.
