Being fit and healthy has nothing to do with age and becomes all the more important as you age. Some women might have never exercised before and with the onset of menopause they start facing the problems of creaking knees , fatigue and other symptoms of aging. Then they consult doctors and are put onto a specific exercise regimes and diet plans. One is never too old to exercise and whether you have been exercising all your life, or have started recently due to new-found problems ,with help of exercise and a good diet you can age gracefully, cope with the symptoms of menopause and prevent serious diseases in the coming future.

Exercise ward off  unhappy side effects of getting older. A study in the 2010 issue of “Obstetrics and Gynecology International” found that women between the ages of 45 and 65 who included both resistance and aerobic exercise three times per week for eight weeks experienced a decrease in menopausal symptoms and feelings of depression while experiencing better psychological health and quality of life. After the age of 50, you are also susceptible to bone weakening – often caused by osteoporosis. Strength training and weight-bearing cardiovascular exercise, such as walking, jogging or hiking, can help you maintain bone density and prevent frailty.

Cardiovascular Exercise

Walking, cycling and swimming are great ways to get your heart pumping and set the cardiovascular activity. These high impact exercises should be done carefully depending on your health conditions. If you have knee problems or osteoporosis it is better to go easy with the intensity of these exercises.

Strength Training

Aim for at least two strength-training sessions per week and perform them on non-consecutive days. These sessions should target most major muscle groups, including the legs, hips, back, abdomen, chest, shoulders and arms, using your own body weight, dumbbells, machine weights or resistance bands. Doing Yoga also counts as strength training. Allow yourself one or two rest days from cardiovascular activity per week.

Flexibility

Flexibility is an important component of fitness that should be regularly included in your program, as you tend to lose flexibility as a result of inactivity and the natural aging process. Stretching regularly helps keep your muscles and joints flexible so you continue to have freedom of movement and good posture. Hold a stretch for each of the major muscle groups for 15 to 30 seconds for added benefits.

Fitness Plan

Before embarking on any fitness routine, please consult your doctors beforehand. If you are exercising for the first time do it slowly and with a 10 minute increment. For example, instead of going for 30 minutes of power walking all at once – go for 10-minute walks before breakfast, around lunchtime and after dinner .If you have joint pains, consider using an elliptical machine rather than a treadmill. Other low-impact options include swimming and cycling. Take the help of professionals or certified instructors either by going to the gym or calling them home