{"id":12934,"date":"2025-01-10T00:49:48","date_gmt":"2025-01-09T17:49:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12934"},"modified":"2025-01-10T00:49:48","modified_gmt":"2025-01-09T17:49:48","slug":"best-fitness-programs-for-women-from-their-20s-to-their-60s","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12934","title":{"rendered":"Best Fitness Programs for Women from Their 20s to Their 60s"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p><span class=\"TextRun SCXW140410611 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW140410611 BCX8\"><span class=\"TextRun SCXW244870859 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW244870859 BCX8\">by\u00a0<\/span><\/span><a class=\"Hyperlink SCXW244870859 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/author\/90\/jennifer-turpin-stanfield\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW244870859 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW244870859 BCX8\" data-ccp-charstyle=\"Hyperlink\">Jennifer Turpin Stanfield<\/span><\/span><\/a><span class=\"LineBreakBlob BlobObject DragDrop SCXW244870859 BCX8\"><br class=\"SCXW244870859 BCX8\"\/><\/span><span class=\"TextRun SCXW244870859 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW244870859 BCX8\">on January 10, 2025<\/span><\/span><br \/>Last Updated <\/span><span class=\"NormalTextRun SCXW140410611 BCX8\">January 10, 2025 <\/span><span class=\"NormalTextRun SCXW140410611 BCX8\">(originally published <\/span><span class=\"NormalTextRun SCXW140410611 BCX8\">March 23, 2020<\/span><span class=\"NormalTextRun SCXW140410611 BCX8\">)<\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: rgb(218, 223, 225); margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8919%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\">&#13;<\/p>\n<p style=\"text-align: center;\"><strong>Key Takeaways<\/strong><\/p>\n<p>&#13;<\/p>\n<p>This blog explores the best fitness programs for women across the lifespan, from strength training for bone density in your 20s to exercising to prevent falls later in life. Along the way, you\u2019ll find strategies for building cardiovascular health and maintaining lean muscle mass and fitness tips for women during menopause. While living a physically active and healthy lifestyle is vital at any age, you\u2019ll learn why it may be important to shift your focus as you grow older in order to maximize your results.<\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p><span class=\"TextRun SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Physical activity <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">is an important health habit during every decade of life. Unfortunately, fewer than\u00a0<\/span><\/span><a class=\"Hyperlink SCXW242328292 BCX8\" href=\"https:\/\/www.cdc.gov\/nchs\/fastats\/exercise.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-charstyle=\"Hyperlink\">one in four Americans<\/span><\/span><\/a>\u00a0<span class=\"TextRun SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">meet the<\/span><\/span><a class=\"Hyperlink SCXW242328292 BCX8\" href=\"https:\/\/odphp.health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-charstyle=\"Hyperlink\"> current physical activity guidelines\u00a0<\/span><\/span><\/a><span class=\"TextRun SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">of 150<\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">300 minutes<\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> of moderate-intensity <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">aerobic <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">activity or 75<\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">150 minutes<\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> of vigorous-intensity aerobic activity<\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">, along <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">with at least <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">two <\/span><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">sessions of muscle-strengthening activity per week. Furthermore, women are less likely than men to get the<\/span><\/span><a class=\"Hyperlink SCXW242328292 BCX8\" href=\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/2684233\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-charstyle=\"Hyperlink\"> recommended amount of physical activity<\/span><\/span><\/a><span class=\"TextRun SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">. <\/span><\/span><span class=\"TextRun SCXW242328292 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW242328292 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Keep reading to learn why physical activity is critical to women\u2019s health across the lifespan.<\/span><\/span><\/p>\n<h2><strong>Fitness in Your 20s: Focus on Maintaining Healthy Bones<\/strong><\/h2>\n<p><span class=\"TextRun SCXW129926109 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Our bones provide a protective framework for our bodies. Bone is living tissue and during childhood and adolescence, new bone is added <\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\">frequently<\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to the skeleton. These \u201cdeposits\u201d allow bones to become stronger and heavier. For most people, <\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\">peak bone mass<\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\">, <\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\">which is the <\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\">maximum<\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> amount of bone a person will ever have, occurs in the third decade of life. Once peak bone mass is achieved, bone resorption, which is the process of bone mass being lost at a faster rate than it is formed, becomes more likely. Compared to men, women are disproportionately <\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\">impacted<\/span><span class=\"NormalTextRun SCXW129926109 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> by bone degenerative diseases such as osteoporosis.<\/span><\/span><\/p>\n<p>The <a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/osteoporosis\/bone-mass\">National Institute of Arthritis and Musculoskeletal and Skin Diseases<\/a> encourages lifestyle behaviors such as consuming foods rich in vitamin D and calcium and avoiding smoking and excessive alcohol intake to reduce the risk of bone loss and degenerative bone diseases. Exercise is also a key player in bone health. You can attenuate the process of bone degeneration by including weight-bearing exercises in your physical activity routine. <strong><span class=\"NormalTextRun SCXW222696946 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Brisk walking, hiking, stair climbing, weightlifting and high<\/span><span class=\"NormalTextRun SCXW222696946 BCX8\" data-ccp-parastyle=\"Normal (Web)\">&#8211;<\/span><span class=\"NormalTextRun SCXW222696946 BCX8\" data-ccp-parastyle=\"Normal (Web)\">impact sports such as tennis are all great activities for <\/span><span class=\"NormalTextRun SCXW222696946 BCX8\" data-ccp-parastyle=\"Normal (Web)\">maintaining<\/span><span class=\"NormalTextRun SCXW222696946 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> and improving bone health.<\/span><\/strong><\/p>\n<h2><strong>Fitness in Your 30s: Achieve Ideal Cardiovascular Health<\/strong><\/h2>\n<p><a class=\"Hyperlink SCXW53815945 BCX8\" href=\"https:\/\/www.who.int\/health-topics\/cardiovascular-diseases#tab=tab_1\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW53815945 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-charstyle=\"Hyperlink\">Heart disease is the leading cause of death<\/span><\/span><\/a><span class=\"TextRun SCXW53815945 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> globally for both men and women. However, women have poorer health outcomes after heart attack and cardiovascular disease diagnoses. Researchers are working to understand how and why heart disease affects men and women differently, but most believe the\u00a0<\/span><\/span><a class=\"Hyperlink SCXW53815945 BCX8\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2590093519300256\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW53815945 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-charstyle=\"Hyperlink\">reasons are multifaceted<\/span><\/span><\/a> <span class=\"TextRun SCXW53815945 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">and include factors related to the timing of diagnosis, exposure to both first- and second-hand smoke across the lifespan, and recognition of heart disease symptoms. Like many other chronic diseases, heart disease develops over time and often without many warning signs. The <\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">American Heart Association<\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">\u2019s<\/span><\/span> <span class=\"TextRun SCXW53815945 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">current strategy for reducing the risk of all cardiovascular diseases<\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> is called <\/span><\/span><a class=\"Hyperlink SCXW53815945 BCX8\" href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/lifes-essential-8\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW53815945 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-charstyle=\"Hyperlink\">Life\u2019s Essential 8<\/span><\/span><\/a><span class=\"TextRun SCXW53815945 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> and<\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> focuses on <\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">eight key measures <\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">for improving and <\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">maintaining<\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> cardiovascular health<\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">, which are broken down into health behaviors and health factors<\/span><span class=\"NormalTextRun SCXW53815945 BCX8\" data-ccp-parastyle=\"Normal (Web)\">:<\/span><\/span><\/p>\n<h4><strong>Health Behaviors<\/strong><\/h4>\n<ol>&#13;<\/p>\n<li>Eat Better.<\/li>\n<p>&#13;<\/p>\n<li>Be more active.<\/li>\n<p>&#13;<\/p>\n<li>Quit Tobacco.<\/li>\n<p>&#13;<\/p>\n<li>Get healthy sleep.<\/li>\n<p>&#13;\n<\/ol>\n<h4><strong>Health factors <\/strong><\/h4>\n<ol>&#13;<\/p>\n<li><span class=\"TextRun SCXW122423972 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW122423972 BCX8\">Manage weight<\/span><span class=\"NormalTextRun SCXW122423972 BCX8\">.<\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW253216540 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW253216540 BCX8\">Control cholesterol<\/span><span class=\"NormalTextRun SCXW253216540 BCX8\">.<\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW98492506 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW98492506 BCX8\">Manage blood sugar<\/span><span class=\"NormalTextRun SCXW98492506 BCX8\">.<\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW98492506 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW98492506 BCX8\"><span class=\"TextRun SCXW92751002 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW92751002 BCX8\">Manage blood pressure<\/span><span class=\"NormalTextRun SCXW92751002 BCX8\">.<\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ol>\n<p>Ideal cardiovascular health is key for reducing your risk for heart disease. <strong>Prioritizing your cardiovascular health while in your 30s can reduce your risk for heart disease later in life.<\/strong><\/p>\n<h2><strong>Fitness in Your 40s: Maintain Lean Muscle<\/strong><\/h2>\n<p><span class=\"TextRun SCXW214924440 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Sarcopenia, or age-related muscle loss, begins around age 40 and continues at a rate of about 5 pounds <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">(2.3 kg) <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">per decade. <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">It\u2019s<\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> easy to become overly concerned with the aesthetics of muscle loss, such as weight gain and changes in body size and shape, but the more <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">important issue<\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> is functional <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">capacity<\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">. When we lose too much muscle, it becomes difficult to perform activities of daily living without <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">assistance<\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> (e.g., reaching, <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">lifting<\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> and <\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\">maintaining<\/span><span class=\"NormalTextRun SCXW214924440 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> personal hygiene).<\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">While conventional wisdom has led many to believe that muscle loss is a normal part of getting older, exercise science literature suggests otherwise. <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">For example, a recent article in the <\/span><\/span><em><span class=\"TextRun SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Journal of Physiology<\/span><\/span><\/em><span class=\"TextRun SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> suggests that the detrimental effects of aging can be partially mitigated by <\/span><\/span><a class=\"Hyperlink SCXW267712099 BCX8\" href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/JP282677\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-charstyle=\"Hyperlink\">lifelong recreational exercise<\/span><\/span><\/a><span class=\"TextRun SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">. <\/span><\/span><span class=\"TextRun SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun AdvancedProofingIssueV2Themed SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">In particular, being<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> recreationally active across the lifespan can preserve muscle fibers<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">. To improve muscular fitness and prevent muscle loss,\u00a0<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">the <\/span><\/span><a class=\"Hyperlink SCXW267712099 BCX8\" href=\"https:\/\/www.nsca.com\/contentassets\/2a4112fb355a4a48853bbafbe070fb8e\/resistance_training_for_older_adults__position.1.pdf?srsltid=AfmBOopuK_75N2w5txR3vLFJ_IcZPwyGOui7OUVUVcTmONAWcWqH5QJp\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-charstyle=\"Hyperlink\">National Strength and Conditioning Association<\/span><\/span> <\/a><span class=\"TextRun SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">recommends <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">perform<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">ing <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">resistance training on <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">two <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">to three <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">days per week<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">,<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> at an intensity of <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">5<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">0<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">8<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">5<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">% <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">of <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">one-repetition maximum (<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">1<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">&#8211;<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">RM<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">)<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">,<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> for <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">two<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to three sets of <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">one to two <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">multijoint<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> exercises per major muscle group<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">,<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> and<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> for<\/span> <span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">six<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">1<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">2<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> repetitions<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">. <\/span><\/span><span class=\"TextRun Highlight SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><strong><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Focus on performing <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">multijoint<\/span><\/strong><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"><strong> exercises and achieving balance by targeting both agonist and antagonist muscle groups (e.g., quadriceps and hamstrings)<\/strong>.<\/span> <\/span><span class=\"TextRun SCXW267712099 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Power<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> exercises<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> may also be particul<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">a<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">r<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">ly<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> important for older adults because this element of muscular fitness declin<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">es most rapidly with age. For power training<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">,<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> older adults can use <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">4<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">0<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">60% of the<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">i<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">r 1-RM <\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">performed at hig<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">h<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">er velocities<\/span><span class=\"NormalTextRun SCXW267712099 BCX8\" data-ccp-parastyle=\"Normal (Web)\">.<\/span><\/span><\/p>\n<h2><strong>Fitness in Your 50s: Stay Fit and Active Through Menopause<\/strong><\/h2>\n<p><span class=\"TextRun SCXW42548578 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Menopause<\/span> <span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-parastyle=\"Normal (Web)\">occurs when the ovaries stop making estrogen and a woman stops having menstrual periods. The average age of onset is 51 years. In addition to hormonal and reproductive changes, many women report changes in their sleeping habits and energy levels during this time. <\/span><\/span><strong><span class=\"TextRun Highlight SCXW42548578 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-parastyle=\"Normal (Web)\">The<\/span><\/span><a class=\"Hyperlink SCXW42548578 BCX8\" href=\"https:\/\/www.acog.org\/Patients\/FAQs\/The-Menopause-Years?IsMobileSet=false\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW42548578 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-charstyle=\"Hyperlink\"> American College of Obstetricians and Gynecologists<\/span><\/span><\/a> <span class=\"TextRun Highlight SCXW42548578 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-parastyle=\"Normal (Web)\">recommends regular exercise as part of a healthy lifestyle pattern for managing some of the discomforts and health-related changes that may <\/span><span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-parastyle=\"Normal (Web)\">accompany<\/span><span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> menopause.<\/span><\/span><\/strong><span class=\"TextRun SCXW42548578 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42548578 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> Mind-body exercise such as yoga and any other type of exercise that improves subjective well-being can be particularly beneficial.<\/span><\/span><span class=\"EOP SCXW42548578 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/p>\n<h2><strong>Fitness in Your 60s: Exercise to Prevent Falls<\/strong><\/h2>\n<p><span class=\"TextRun SCXW198681715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">P<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">hysical activity is one of the most important habits you can adopt to <\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">maintain<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> health and quality of life across the lifespan. In the seventh decade of <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">live<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">, fall prevention becomes paramount.\u00a0<\/span><\/span><a class=\"Hyperlink SCXW198681715 BCX8\" href=\"https:\/\/www.cdc.gov\/falls\/data-research\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW198681715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-charstyle=\"Hyperlink\">One in four older adults <\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-charstyle=\"Hyperlink\">fall every year<\/span><\/span><\/a><span class=\"TextRun SCXW198681715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">, and <\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">for adults aged 6<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">5<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> and older<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">, <\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">falls are the <\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">leading cause <\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">of <\/span><\/span><a class=\"Hyperlink SCXW198681715 BCX8\" href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/72\/wr\/mm7235a1.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW198681715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-charstyle=\"Hyperlink\">fatal and nonfatal injuries<\/span><\/span><\/a><span class=\"TextRun SCXW198681715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> a<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">nd the leading cause of injury-related death<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">.<\/span> <span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">W<\/span><span class=\"NormalTextRun SCXW198681715 BCX8\" data-ccp-parastyle=\"Normal (Web)\">omen are at a greater risk for falls than men.<\/span><\/span><\/p>\n<p><strong><span class=\"TextRun Highlight SCXW233887963 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW233887963 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Fall-prevention programs should include neuromotor exercises that challenge balance and coordination, improve muscular fitness, and train gait.<\/span><\/span><\/strong> <a class=\"Hyperlink SCXW233887963 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/7156\/balancing-act-how-to-incorporate-balance-work-into-your-training-sessions\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW233887963 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW233887963 BCX8\" data-ccp-charstyle=\"Hyperlink\">Click here to learn more about incorporating balance training into your exercise routine<\/span><\/span><\/a><span class=\"TextRun Underlined SCXW233887963 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW233887963 BCX8\" data-ccp-parastyle=\"Normal (Web)\">.<\/span><\/span><\/p>\n<p><em><span class=\"EOP SCXW233887963 BCX8\" data-ccp-props=\"{\">If you\u2019re interested in providing a more holistic approach to improving your female clients\u2019 fitness regimen and overall health, check out Strategies for Training Female Clients \u2013 Course Bundle (worth 0.4 ACE CECs). The following courses are included in this bundle:<br \/><\/span><\/em><\/p>\n<ul>&#13;<\/p>\n<li><em><span class=\"EOP SCXW233887963 BCX8\" data-ccp-props=\"{\">Weightlifting for Women<\/span><\/em><\/li>\n<p>&#13;<\/p>\n<li><em><span class=\"EOP SCXW233887963 BCX8\" data-ccp-props=\"{\">Training Female Clients Through Different Life Stages<\/span><\/em><\/li>\n<p>&#13;<\/p>\n<li><em><span class=\"EOP SCXW233887963 BCX8\" data-ccp-props=\"{\">Training women for Optimal Health and Performance<\/span><\/em><\/li>\n<p>&#13;\n<\/ul>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/7507\/best-fitness-programs-for-women-in-their-20s-30s-40s-50s-and-60s\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>by\u00a0Jennifer Turpin Stanfieldon January 10, 2025Last Updated January 10, 2025 (originally published March 23, 2020) &#13; &#13; &#13; &#13; Key Takeaways &#13; This blog explores the best fitness programs for women across the lifespan, from strength training for bone density in your 20s to exercising to prevent falls later in life. Along the way, you\u2019ll &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12934","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12934","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12934"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12934\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}