Anyone can benefit from exercise, although girls in their 50s can particularly benefit. Although exercise won't eliminate hot flashes and other discomforts of menopause, it will improve the overall state of yours of health, and enhance your stamina and strength. In case among your goals is to lose weight or maintain the weight of yours, exercising as an adjunct to a good diet is a lot more successful than diet alone. Maintaining the degree of yours of strenuous activity while eating well and estrogen therapy if suggested can help stop osteoporosis, and cardio disease.

A good exercise plan is going to include resistance exercises to maintain muscle mass and build bone strength, extending to keep its mobility, and aerobic exercises for the heart of yours.

Strength Training
Strength education includes the usage of some kind of resistance, dumbbells, bands, or machines to increase the muscles. It's wise to start with exercises that focus on the key muscle groups 2 or perhaps 3 times a week. For example, squats, overhead presses, rowing exercises, and core exercises work many muscles synergistically. 6 weeks of these exercises, three sets of 10 each is a beginning get your muscles used to working together. It usually takes about six days for the nerves as well as muscles to instruct to optimally band together. At that time you can introduce more isolating exercises, and also raise the weights on the exercises you've been performing. If you have certainly not done this kind of exercise you are able to seek guidance from the physical therapist of yours. This is especially crucial if you have been identified as having osteoporosis. Heavy weights should be avoided and form which is proper is paramount to avoid spinal flexion and subsequent spinal injury. The exercise ball is a great tool to contribute to any strengthening plan. The exercise ball is great for core work which enables it to substitute for a seat or bench while carrying out dumbbell exercises.

Flexibility Exercises
Stretching should be performed 2 or three times a week to keep the mobility of yours. The best weight loss supplement consumer reports (Visit Web Page) time is to stretch after your aerobic workout, even thought it's always good to stretch out after strengthening exercises too. At your age stretching exercises are most effective when held for thirty to sixty seconds. If you've been diagnosed with osteoporosis you should avoid bending your spine ahead as this caused compression forces on the vertebrae of yours. Your physical therapist is able to suggest appropriate exercises, many using a workout ball. For instance, stretching out into extension is great for stretching small ligaments on the front of the backbone and relieving strain on vertebral systems.

Aerobic Exercises
When it comes to aerobic exercise it's important that you select something that you love doing which fits into the routine of yours. Cardiovascular exercise works your heart by raising your pulse and getting you to breathe harder. Dancing, bicycling, brisk walking, treadmill, elliptical machines are examples of the kind of exercise you need to accomplish to get your pulse up.