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Exercises for Middle Aged Women

Updated on October 23, 2011

Exercising will not prevent gray hairs or deep wrinkles, but it will make you feel better about yourself. No matter how old you are, you can exercise.

Exercising boosts the endorphins in the body, which essentially makes you feel better. Exercising will help you boost your energy levels, sleeping habits, and overall health. Exercising will help your cardiovascular system, respiratory system, muscular system, and more.

For a middle aged woman, it's important to exercise. Some of the benefits of exercising include:

  • Strengthening bones
  • Better hormone control
  • Increased muscle mass
  • Decreased body fat
  • Improved immune system
  • Improved mood
  • Reduced stress
  • Improved sleep habits
  • Improved mental acuity

Exercising may also increase your sexual endurance and pleasure.


If you're not sure how often or long you should exercise, the USDA recommends that you engage in at least 30 minutes of moderate physical activity a day, whether you're at home or work.

As to what exercises you should participate in, you'll want to consider cardiovascular conditioning, stretches, and resistance exercises.

  • Lunges - Because your leg muscles work together to stabilize your body, you'll want to make sure that you keep them properly exercised. Your quads, hamstrings, glutes, adductors, and calves can be worked and trained with simple lunges. Lunges will help make your leg muscles and nerves work together so that you can better perform daily activities.
  • Leg Exercises - Lunges are great to help with the muscles in your legs, but you'll find that squats, leg-glute activation, and the downward facing dog, will help tone your legs. Hip stretches, leg cradle stretches, and calf stretches, will aid cellulite reduction and leg toning.
  • Arm Exercises - Pushups, pullups, and bicep curls are just three helpful exercises that women can benefit from. Pushups (triceps), bicep curls, and pullups (biceps) will greatly aid tightening your flabby arms. Building strong and toned muscles will prevent and reduce any underarm jiggle that's unflattering to any and all women.
  • Cardio Exercises - Running, hiking, biking, and dancing will help host your cardiovascular system, as well as improve your mood, stamina, and immune system. By walking and taking the stairs versus the elevator, you can help reduce the odds of heart disease and high blood pressure.

If your goal is to lose weight, you'll want to keep in mind that you won't see any large improvements until you have burned off enough calories to burn the fat that your body has stored. By moving your hips, thighs, back, and chest at the same time, you will find that you're more likely to burn calories faster.


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