How to Build Your Midlife Fitness Strategy
Nicole’s Story
As a young woman, I loved to exercise. I enjoyed running, riding my bike, playing with my kids and doing other types of cardiovascular exercise.
In my late 40’s and now into my 50’s, I have noticed that despite my efforts, my body continues to change, and it’s just not as easy to keep the weight off as it used to be.
It’s also a little harder to do the types of activity that I used to do easily. I don’t do as much running now. I do more lower impact activities that are easier on my joints.
Nicole’s Recipe for Fitness: “A Body in Motion Stays in Motion”
As women age, we start to lose muscle mass and bone density, increasing the risk of fractures and other injuries as well as osteoporosis. For several years now, my primary care physician has stressed weight or resistance training. Women need to perform more strength training to slow the loss of bone mineral density and muscle loss due to changes of menopause and our aging bodies.
Nicole Norton, ORA Physical Therapy
The loss of muscle and bone mass can make daily activities seem harder to do and can lead to inactivity, which is the opposite of what the aging body needs to maintain its ability to function properly.
I have also noticed as I get older, I have less energy and endurance. I like to do my workouts early in the morning before I go to work. But it is getting increasingly harder to get up early in the morning to go exercise when I know I could push the snooze button and sleep in a little longer. But when I do workout in the morning, I feel better and have more energy throughout the rest of the day.
Unfortunately, we don’t have an option when it comes to aging. As a Physical Therapist, I feel it is important to remain physically active. I want my patients to see me as an example of how to keep the body moving. I have always used the following mantra for myself and my patients: A body in motion stays in motion, a body at rest stays at rest.
You can’t expect to squat and get down on the ground to do yardwork or housework, if you don’t maintain your functional strength.
A friend introduced me to “Body Pump,” a strength-training class at Two Rivers YMCA in Moline. It has quickly become my favorite form of exercise, because I can get a great strength-training workout in a short amount of time.
Keep these tips in mind to stay strong
- Cardiovascular health:
- Aim for at least 150 minutes of moderate-intensity aerobic activity per week (like brisk walking, swimming, cycling).
- Incorporate occasional high-intensity interval training (HIIT) sessions for added calorie burn.
- Strength training:
- Perform strength training exercises targeting major muscle groups (legs, arms, core) at least 2 days per week.
- Focus on exercises that promote bone density like squats, lunges, push-ups, and rows.
Flexibility and balance:
Practice yoga or Pilates regularly to improve flexibility and core strength
Include balance exercises like standing on one leg, tai chi, or balance board drills.
- Functional fitness:
- Work on activities that mimic everyday movements like lifting groceries, climbing stairs, reaching for objects.
- Incorporate exercises that improve agility and coordination.
Specific goal examples:
- Increase walking speed and distance
- Be able to perform 10 push-ups
- Improve flexibility by reaching toes without bending knees
- Maintain or improve bone density through weight-bearing exercises
- Participate in a recreational activity like hiking or dancing
- Reduce risk of falls through balance training.
Important considerations:
- Consult a healthcare professional before starting a new exercise program, especially if you have any health concerns .
- Listen to your body and adjust intensity and duration as needed.
- Prioritize proper form to prevent injuries .
- Set realistic goals and gradually progress .
- Find activities you enjoy to stay motivated
