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 Exercise & Workout Routines

January 2010
Do-at-home Exercises for 50-plus Women
Kuldep Sethi
 
To exercise or not to exercise? This is a question that plagues our minds as we get older. Being over 50 does not mean it is the end of life, or of the world. Exercise is essential for one to feel rejuvenated and self dependant.

Women today have been experiencing early menopause as a result of the stresses of modern living: poor nutrition from highly processed food and lack of physical activity.

As a result of this, the lean muscle mass drops and 50 plus women are more prone to osteoporosis. Increasing one's physical activity and indulging in a well rounded exercise programme helps increase bone density - thereby providing adequate skeletal support to the body. An additional benefit is the maintenance of hormonal balance in the body.

These exercises can be done even if you are at home and all by yourself. Some involve using your own body-weight and others incorporate simple resistance bands, achieving the desired result. Do consult your doctor before you try them, especially if you haven't been exercising for long, but don't let that be a hurdle. It's never too late to make a new beginning for a healthier lifestyle.

Straight Arm Plank
  1. Lie on your stomach.
  2. Raise your body off the floor, supporting yourself on your hands and toes.
  3. Raise your hips so that so your body is straight like a board. Focus on keeping it as straight as possible, without letting your hips sag.
  4. Keep your inner core activated.
  5. Hold the position for 30 counts. Do two sets.
Opposite Arm and Leg Raise
  1. Assume an all-fours position, arms aligned under the shoulders and knees under the hips. Look straight down.
  2. Simultaneously raise and straighten your right arm and left leg, until they are parallel to the ground. Repeat with left arm and right leg.
  3. Don't use momentum to complete your exercise.
  4. Even if you can't reach parallel in the first few days, get as close as you can.
  5. Initiate the movement from the centre of your body.
Squat with Overhead Press Using Resistance Band
  1. Stand with your feet hips-width apart.
  2. Keep the middle of the resistance band under your feet and grab its handles.
  3. Now slowly squat down until your thighs form an angle of 90 degrees, while maintaining a reasonably upright posture.
  4. As you squat, push the resistance band overhead.
  5. Slowly return to the starting position.
  6. Do this in 12 repetitions of 2 sets each.  
 

    
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