And Avoid Osteoporosis
If you have read my last blog post, I shared WHY lifting weights is safe and beneficial to the health and fitness of women over 60 to avoid osteoporosis.
Lifting weights can be a highly beneficial and safe activity for women over 60, promoting strength, bone density, and overall well-being. Here are some guidelines to help women in this age group engage in weightlifting effectively and safely:
Consult with a Healthcare Professional
Before starting any new exercise program, especially weightlifting, it’s crucial to consult with your healthcare provider. They can assess your health status and provide recommendations based on your specific needs and any pre-existing medical conditions. You need to understand what you are doing and why. To be successful in your fitness goals you must understand what particular exercises do to you body. This means taking time to research to understand the subject.
Start Light and Focus on Form
Begin with lighter weights to allow your body to adapt to the new activity. Focus on mastering proper form and technique to prevent injuries. Gradually increase the weight as your strength improves.
Include a Warm-up
Warm up your muscles and joints before lifting weights, including light aerobic exercise, walking, and dynamic stretches to increase blood flow and flexibility.
Choose Appropriate Weight
Select weights that challenge you but still allow you to maintain proper form. Finding a balance between resistance that stimulates muscle growth and one that doesn’t compromise your ability to control the movements is essential.
Full-Body Workouts
Incorporate exercises that target different muscle groups to achieve balanced and functional strength. Include compound exercises like squats, lunges, and deadlifts, which engage multiple muscle groups.
Include Strength and Balance Exercises
Along with traditional weightlifting, integrate exercises that enhance balance and stability, including single-leg exercises or exercises on unstable surfaces, helping to prevent falls.
Adequate Rest Between Sessions
Allow your muscles to recover by scheduling rest days between weightlifting sessions, and this is crucial for preventing overtraining and reducing the risk of injury.
Listen to Your Body
Pay attention to how your body responds to weightlifting. If you experience pain (other than the typical muscle soreness), discomfort, or fatigue that doesn’t improve with rest, consult your healthcare provider.
Stay Hydrated and Maintain a Healthy Diet
Proper hydration and nutrition are essential for overall health and recovery. Ensure you drink enough water and a balanced diet with sufficient protein to support muscle repair and growth.
Consistency is Key
Consistency is crucial for seeing results. Aim for regular, moderate-intensity weightlifting sessions, and be patient with your progress.
I enjoy weightlifting as I love the buzz it gives me when it’s all over. I hope this article has helped you decide to start weightlifting for your holistic health’s sake.
Remember, the goal is to enjoy the benefits of weightlifting while prioritizing safety and well-being.
If you need help figuring out where to start, consider working with a certified fitness professional or personal trainer with experience working with older adults. They can provide personalized guidance and help design a program tailored to your needs and goals.
I can’t afford a trainer, so I use YouTube fitness videos to guide me. The videos I use regularly are—
(1253) 20 MIN Dumbbell Full Body Workout – Compound Movements | NO REPEAT – YouTube
and
(1253) METABOLISM-BOOSTING Dumbbell Burn | 5PD #2 – YouTube
Remember you only have one life, so- Live Life on Purpose in Faith, Hope, and Love- Virtual hugs – Paula Rose Parish
Remember you only have one life, so- Live Life on Purpose in Faith, Hope, and Love-Virtual hugs – Paula Rose.
Paula Rose, An author/writer and wellness consultant. I enjoy writing about Holistic Wellness and developing my business. Wellness4Women helps women be happy and healthy with a holistic preventive health approach. I have worked internationally with over 40 years of experience, having a Bachelor of Pastoral Counselling and Theology and a Master of Arts in Counselling & Professional Development. For more Great tips, visit https://wellness4women.blog
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