The Healthy Older Woman

How to transform yourself from the average older lady into a fit and healthy heroine.

As women age, they lose considerable amounts of muscle mass, as do men. But they start off with less muscle in the first place, so they may deteriorate to levels of disability and poor body functioning faster than men. Consequently, because women on average live longer than men, they may have to spend extra years in a state of dependence on others, unable to wait on themselves or move about with ease. It may become impossible for them to pursue work or volunteer projects, visit friends, or engage in other activities that occupied them when they were younger.

To avoid this depressing scenario, women past the age of thirty need to embark as early as possible on a n exercise program that will ensure continued independence. The proven benefits of exercise of exercise and good nutrition have prompted more women to engage more actively in sports and fitness.

As older women address the need to be active, there are guidelines that they need to accept:

Competitive drive will probably diminish. It is important to accept this development and not feel guilty or try to manufacture enthusiasm that just isn’t there. This sort of anxiety-producing behavior will work against the psychological benefits of a fitness program.

Older women should set realistic goals with regard to their physical activity and their eating habits. The type of workout and eating patterns they choose should be something that they can maintain for the rest of their life. That’s why fad diets don’t work, because you can’t stick to it for the rest of your life.

Identify the level of exercise intensity and frequency required. The advice of a fitness professional may be needed here. The question is whether to exercise more (everyday) at a lower intensity or less (2-3 times a week) at a higher intensity.

If interest or motivation declines with one fitness activity, switch to another.

Older women should check the parameters below to achieve success in their fitness program:

• Women more than men need total body conditioning, an aerobic activity, and a strength/flexibility program.
• Most women, like men, should limit their running to no more than twelve to fifteen miles per week. And even most women involved in competitive running events should stay under thirty miles per week. Studies have proven that joint, bone, and muscle injuries dramatically beyond this distance.
• Women should try to keep their total body fat above 12 percent but below 22 percent. Excessive body weight may increase risk of heart disease while little body fat or below 12 percent may trigger amenorrhea (interruption of menstrual periods) or be associated with other health problems.
• Most female knees are different from those of men, and exercise programs must be designed with this fact in mind. The function of the large muscles on the front thighs (quadriceps) is to straighten the knee. But in women, the quadriceps tend to meet the knee in a wider angle than in men. As a result, the kneecap (patella) moves laterally and may be more subject to injury. To prevent this, women should be careful about overflexing the knee.
• Women should concentrate on strengthening the muscles of the core (abdominal and lower back) to avoid severe back problems later in life. Pilates addresses this and is highly recommended for older women.
• Women who wear high heels should do foot exercises. The wearing of heels causes the Achilles tendon (the large, rope-like tendon at the back of the heel) to become shorter and less flexible. Calf raises and Achilles tendon stretches are recommended.