Workout Options For The Modern Woman

Strengthen, Lengthen and Tone

As women reach middle age, notable body changes begin to take place, especially for those who do not actively exercise. “Women tend to gain 10 lbs in this decade as their loss of muscle mass kicks in,” says Leon Almashan, physiotherapist and fitness consultant. Regain and rebuild muscle density by regularly working to strengthen, lengthen and tone.

TRX

A recently new workout fad, TRX uses suspension training to target your core muscles and achieve a full-body workout. TRX promotes improved balance and core strength, muscular endurance, and flexibility. The best part? It’s safe for all ages and boosts your metabolism.

Pilates

Crank up the intensity and sign up for a local pilates class. Pilates routines focus on muscle strength and endurance in target areas like the back, hips, abdominals, and legs. It stresses the importance of spinal and pelvic alignment, flexibility and breathing techniques. Exercises can range from moderate to advanced, depending on how conditioned your body is. Start with a beginners class and work your way up as your muscles become acclimated.

Cardio For One

Cardio exercise is critical to maintaining a healthy heart, combating diseases and moderating body weight; however, cardio comes in many forms. Though running or jogging is highly effective, it might not be the right fit for you. Instead, try options like cycling or water aerobics. Both are considered a high intensity and easy on muscles and joints. If you want to follow a specific workout plan, you can use exercise videos from trusted fitness experts like Jillian Michaels. They have custom exercised based on your skill level and time constraint.

The Great Outdoors

Exercise isn’t limited to machines, classes or weights. In fact, women who walk just three hours or more per week reduce their risk of a heart attack or other coronary event by 35 percent, according to medicinenet.com. Any form of exercise you partake in can also enhance mood and boost the body’s endorphin production (aka the feel-good chemical). Regular activity can also eliminate feelings of tiredness. Consider exploring local walking trails or nature hikes 2-3 days per week. Some cities even host a regular city walk, organized by the local city council, providing you with the opportunity to mingle while staying in shape. Always be sure to pack plenty of water and bring a few basic snacks to keep you going strong.

Lisa Johnson is a Life coach, mother, and yoga instructor.