This post is all about exercise for women over 50. The practical tips every Christian woman needs to know.
This post may contain affiliate links, meaning Iāll receive a commission if you purchase through my link at no extra cost. Please read the full disclosure here!
You stand in front of the mirror ā pinching and grabbing ā and thinkā¦
āif only I could stick to a diet and exercise plan, I can get in shape.ā
And you feel defeated because you think itās too late to start an exercise program.
āIām too far gone ā Iām over 50 ā itās never gonna happenā¦ā
I hear you and I see you! Because me too.
But guess what? Itās never too late to start an exercise program. And Iām not just saying that. Science-based evidence tells us that exercise for women over 50 is effective!
Aaand, the Bible says you can do all thingsā¦š
This post is all about exercise for women over 50 (or any age ā because negative body image affects women of all ages) and why it matters. Plus top exercises for women over 50 and āout of shapeā!
Exercise for Women Over 50 šøWhy It Matters
Before we get started, let me ask you thisā¦
Why do you want to get āin shape?ā
Maybe becauseā¦
- A thinner body makes you feel good about yourself
- Youāll feel more confident
- People think of you differently if you have the āideal bodyā
- You wonāt feel ashamed
- Youāll finally have the courage to go out and do stuff because you like how you look
- And youāll feel
- accomplished
- loved
- and accepted
When you have a negative body image, those are just a few of the things you think of, right?
Can I be honest with you?
When youāre a Christian woman, especially if youāre over 50, exercise matters more than ever!
Not only because of how exercise makes you feel but because itās the 2nd best gift you can give yourself (the 1st best gift is accepting Jesus š).
But why?
Well, hereās whyā¦
As you age, youāll want to
- Enhance your energy levels
- Diminish some of the emotional and physical changes
- And have the ability to serve ā as Jesus commandedā¦
You seeā¦
When your bodyās physical shape and appearance are what you focus on when you exercise, then your focus is to transform your body into diet cultureās version of an ideal body.
Shame off you! No guilt and no condemnation! Unfortunately, billion-dollar companiesā propaganda has infused the culture, and itās everywhere you look!
Instead, here are a few things you can try to focus onā¦
Top Exercises for Women Over 50 and Out Of Shape
When I say āout of shapeā ā what I mean is your body doesnāt have any limitations to serve Jesus in what you were designed to serve him in.
But youāre unable to serve Him to the best of your abilities because your endurance, strength, and mobility need a little improvement.
Have you ever heard the phrase āuse it or lose itā?
I know it sounds dramatic, but in fact, it means that if you donāt move your body, it will lose its God-given ability to function and move efficiently.
The good news isā¦ Itās never too late!
So Iām inviting you to take the focus off of your physical shape and appearance and instead focus on your āability.ā
Hereās how to do itā¦
The #1 exercise for women over 50 and out of shape is WALKING.
That simple!
A walk in natureā¦
A bustling city walkā¦
On a treadmillā¦
A few rounds in your office building or around the houseā¦
Start walking for 5-10 minutes once or twice a week at a moderate pace.
A moderate pace means you can talk ā but you canāt sing š. And listen, this is going to look different for any 2 people so try your best not to compare!
When you are comfortable walking for your determined amount of time and pace ā walk a little faster and add a few minutes.
Walking will help you improve your cardiovascular endurance. And by doing so, youāll improve your overall health and quality of life ā which will help you better serve the kingdom.
Walking can helpā¦
- Fight osteoporosis
- Decrease the risk of heart failure, stroke, and blood clots
- Lower blood pressure
- Control blood sugar
- Improve attention span, problem-solving, and memory
- Improve sleep
- And best of all youāre able to serve your people to the best of your ability š
The most āeffectiveā exercise for a 50-year-old is STRENGTH TRAININGā¦
š Explore Related Posts š
The Power of Strength Training: From Self-Sabotage to Self-Love
Basic Activities of Daily Living: Exercise Benefits
A Christian Perspective on Physical Wellness
Strength Training for Women Over 50
I knowā¦ youāve probably heard that lifting weights will make you bulky or masculine lookingā¦
But the truth is, God made women differently than men (weāre better! Just kidding š).
For you to bulk up ā youād have to be super dedicated to eating a certain diet and have an extreme strength training regimen.
So now that thatās out of the wayā¦
Itās important that you know every womanās experience is unique.
But generally speaking, these are a few things that happen to your body as you ageā¦
- Menopause š ā causes a decline in estrogen levels
- Metabolism slows down
- Muscle and bone health gradually declines
- Joint stiffness and discomfort
And that is why strength training is important for women over 50!
Exercising in general plays a crucial role in preventing or improving several age-related changes.
But hereās how strength training exercises can help you navigate the changes and maintain or improve your overall fitnessā¦
- Hormonal balance: strength training positively influences hormonal balance.
It can help regulate your hormone levels, including estrogen and testosterone, which play important roles in your health.
This can have a positive impact on menopause symptoms, such as hot flashes and mood swings.
- Metabolism: building and maintaining muscle mass helps increase resting metabolic rate (the number of calories burned at rest).
As you age, your metabolism naturally slows down, strength training can help offset this decline.
By boosting metabolism, strength training supports weight management and can prevent age-related weight gain.
Itās important to note: weāre not focusing on exercise for weight loss. Rather than exercising for the ability to serve Jesus as an act of worship.
- Muscle and bone health: Strength training exercises help stimulate muscle growth and increase muscle mass.
This is essential for women over 50 because it can counteract the gradual loss of muscle that occurs with aging.
By preserving and building muscle, strength training helps maintain strength, mobility, and balance.
It also provides support to the joints, reducing the risk of falls and fractures. Also, strength training puts stress on the bones, promoting bone density and reducing the risk of osteoporosis.
- Joint health: Strengthening the muscles around the joints through targeted strength training can help stabilize and support them.
This can alleviate stress on the joints and reduce pain associated with conditions like arthritis.
Additionally, strength training improves joint flexibility and range of motion, promoting better overall joint health.
Hereās how you can easily incorporate these exercises at homeā¦
Exercise for Women At Homeā¦
Remember, itās essential to start slowly, listen to your body, and gradually increase the weight and repetitions of your exercises.
- Bodyweight exercises: if you have dumbbells, by all means, use them. But if you donāt ā perform exercises that use your body weight as resistance.
These exercises donāt require any special equipment and can be done anywhere in your home!
For exampleā¦ squats, lunges, push-ups, planks, and tricep dips.
Start with a few repetitions of each exercise and gradually increase as you build strength š.
- Resistance bands: invest in a set of resistance bands like these, which are affordable and versatile.
These bands provide resistance for your muscles and can be used for various exercises.
You can do exercises like bicep curls, shoulder presses, seated rows, and lateral band walks.
Use them while youāre at your desk or in the kitchenā¦
- Household items as weights: if you have dumbbells, by all means, use them. Otherwise, utilize everyday household items as makeshift weights.
Canned goods, water bottles, or small bags filled with books can serve as light dumbbells.
You can incorporate these weights into exercises like overhead presses, lateral raises, and arm curls.
- Dance-based workouts: consider including dance-based workouts into your routine. Add wrist or ankle weights to increase resistance.
These workouts not only provide cardiovascular benefits but also engage various muscle groups, promoting strength and flexibility. And theyāre fun šš½!
The goal is consistency!
Mix it up, find joy, and ask God to renew your mindā¦
Ask Him to shift the focus from exercising for the ideal body to exercising for the ability to serve Him.
Use exercise as a form of self-care and appreciation of the body God has gifted you with ā not as a punishment.
Celebrate your progress along the way.
And as a fitness instructor, I must say this š ā always consult with your healthcare professional, and prioritize proper form and technique to ensure safety and effectiveness.
So to summarizeā¦
To help you function better and improve your overall physical abilities, focus on cardiovascular fitness, strength, balance, and flexibility.
My prayer for you is that my decades of experience of ā an all-consuming battle with the scale ā self-esteem struggles ā and how God has radically worked on my heart will bless and inspire you!
š Recommended Resources š
Youāre Invitedā¦
You have an open invitation to binge on all of my posts ā written with Holy Spirit-inspired words and filled with love just for you ā my beautiful friend.
If you love this content and want to be the first to know of the best in grace-first wellness, scroll to the bottom and subscribe to The Grace Abounds Collective newsletter.
Sharing is caring! Share this post with someone who needs the life-transforming grace and love of Jesus. Itās super easy! Just tap any of the share buttons ā to the left on your screen.
Thank you for joining me on this journey. You are loved, precious, and wonderfully made.