Table Of ContentFITNESS OVER 50 WOMEN
The Complete Step-By-Step Guide to Lose Weight, Burn fat
and Exercise for women over 50
KATY SMITH © Copyright 2020 - All rights reserved.
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Table of Content
Introduction .................................................................................................9
Chapter 1: The truth about your body Over 50...........................................13
Food as fuel, not fun ..................................................................................22
Forget Comfort Food, find a hobby........................................................23
Limit your alcohol consumption ............................................................25
Chemical preservatives are for the fools ................................................27
Exercise isn't just for health .......................................................................29
Start early, before it gets worse..............................................................29
Exercise for mental and physical health .................................................30
Chapter 4: Understanding Nutrition Over 50 .............................................38
Chapter 5: The healthiest foods for your body ...........................................44
Chapter 6: Your plant-based diet ...............................................................53
Cut back on carbohydrates.........................................................................53
Carbohydrates add weight......................................................................54
Eliminate animal fats .............................................................................57
Avoid hormones and antibiotics.............................................................62
The best plants to consume ........................................................................64
Green leafy vegetables...........................................................................67
Hard Crunch vs. Liquid nutrition ...........................................................70
Soy products ..........................................................................................76
Legumes and Beans ...............................................................................78
The colors of my plate ...........................................................................82
Chapter 7: The best exercises for women over 50......................................97
Friendly middle-aged exercises................................................................100
Embrace anaerobic exercise.................................................................102
If you can't run, walk; If you can't walk, ride .......................................103 Most exercises can be tailored to your fitness level and
what your body can handle............................................................................................105
It's okay to take it slow.........................................................................106
Determination of the level of fitness ....................................................107
What to do at different levels of fitness................................................110
Check with your doctor........................................................................111
Progress is progress ... Don't measure yourself against anyone else .....112
What to eat before and after exercise .......................................................113
Food combinations for energy..............................................................116
Exercise to lose weight ........................................................................116
PRINCIPLES FOR TAKING UP HEATING EXERCISES ................119
HIPS ....................................................................................................120
I lunge to my knees ..........................................................................120
Glute bridge .....................................................................................121
Pigeon stretch...................................................................................122
Partial Cossack squat .......................................................................123
Hinge drill / Good morning..............................................................124
Stretch astride ..................................................................................125
SHOULDERS......................................................................................126
It dislocates ......................................................................................127
Separable .........................................................................................128
Chest stretch ....................................................................................128
Preacher and compensated preacher stretch .....................................129
Sneaky (mild) stretching ..................................................................130
SPINAL HEATING.............................................................................131
Dead insects and bird dogs...............................................................131
Plank variations................................................................................134
LEGS...................................................................................................135
Quad stretch single leg.....................................................................135
Standing / kneeling hamstring stretch ..............................................136
MOVEMENT PREPARATION + PRACTICE ...................................137
Introduction
Physical fitness has been shown to have positive effects on the blood pressure
of the body because staying active and exercising regularly creates a stronger
heart. Physical activity strengthens the immune system. Physical activity can
boost fitness and mental health. It would help if you stayed active as you get
older. Regular physical activity could help you stay healthy and strong. For
older women, physical activity provides many advantages. Many women of
all ages, sizes, and abilities should get moderate-intensity aerobic physical
activity at least 2 hours and 30 minutes each week.
It would help if you also had exercises that improve your muscle on at least
two days each week. For all women, balancing exercises are necessary, but
particularly of older women at higher risk of falls. In older women, weight
lifting can be the best way to maintain overall fitness and avoid the slow
creeping rise in fat. Keeping fit is important at any age, but exercising more
than 50 years is important for maintaining a healthy lifestyle as you age.
The path to improvement starts from the point where you want to begin. Here
is what happens. After 40 years, the amount of estrogen sex hormonal agents
starts to reduce proportionally. This minimizes a woman's sex drive, impairs
the fertility of the ovaries. The beginning of the last stage of menopause in
the majority of women occurs at the age of 51.
Experience has shown that women's health after 50 is the result of taking self-
care and self-nurturing of all previous years. And the fact remains that
whatever you sow, so you will enjoy, and I definitely agree with it.
A woman of 50, whose health is typical, almost does not notice all the
metamorphoses with her body. The procedure of hormone modifications is
pain-free and simple for those who formerly understood how to hear their
body.
How to live after 50 years for any lady who has had menopause? Much
depends on the psychological mood of a person. A woman after 50 years,
whose psychology consists of self-pity, will not achieve a stable
psychoemotional state and will be extremely delicate to any modification in
external circumstances. Maintain a steady sleep state and sleep at least 8-9
hours a day—sleep assists to renew energy resources for the typical
functioning of all systems and organs. Take care of your physical and
psychological health as best as possible. Understand your level. A lady in her
50s frequently has her own style. She has grace and elegance, understands
how to turn flaws into benefits and skillfully hide small imperfections.
Besides, she just needs to adjust her closet in accordance with her rhythm of
life.
Chapter 1: The truth about your body Over 50
As you start to get older you may start to feel more comfortable with your
body but, at the same time, you start noticing even more problems. You begin
to develop wrinkles. Get a little more weight around your midsection. You
have some sagging skin on your face. All of these things can start to make
you even more self-conscious, just when you've finally started to feel
comfortable in your own skin. So what can you do about it? Well, you can
really do quite a bit if you're willing to get down to business.
Now the first thing you can do is take care of yourself. We will talk about the
specifics of what to eat or drink and also what you should do in regards to
exercise. But for now you should know that these things will play a big role
in how you feel about yourself and what you are able to accomplish. Getting
older means that many things about your lifestyle will change, from your
energy levels to hunger levels to the amount of exercise you really want to do
on any given day.
There are many other ways to take care of yourself, many of which are
physical:
Sleep - Now when you were younger, you may have been out all night
partying, drinking, or even just watching movies with some
friends. As you start to age, however, that kind of thing won't cut it anymore.
You need to make sure you get enough sleep every night and that means at
least 8 hours. The more you sleep, the better you will feel about yourself and
the better you will do when it comes to the exercise you need to lose weight.
Take Quiet Time - Now that your kids are older or away from home, you
have some time to dedicate to yourself. Relax and try to figure out what you
want to do. You could read, meditate or pray. It is entirely up to you what
you want and now is your time. Don't let anyone interfere with it (including
you). This means that you want to get up every morning with enough time for
this ritual. It will help you feel calmer and more prepared for the day, even if
you start a little later.
Get Screened - When you start to get older is when you are most at risk for
different diseases. Anything from heart disease to cancer can start to appear
as you get older. This means it's time to start going to the doctor more
regularly and get screened for one of these diseases. The last thing you want
is to skip a few appointments and find out later that you have a serious
illness. Most diseases can be cured if caught early enough, so make sure you
catch them as quickly as possible.
Get Bone Density Scans - Your bones will start to weaken a bit as you get
older. The less calcium you get in your daily diet, the worse your situation
will be. You want to talk to your doctor to find out the optimal calcium level
for you, but for most people it's at least 1,200 milligrams. If you're not getting
at least that much naturally through dairy, you might want to consider a
supplement that will get you the levels you need. You definitely don't want to
break a bone as you get older because it will take a lot longer to heal.
Eat a spectrum of colors - The whole rainbow of foods is great for your body
and is something you will want to keep eating especially as you get older.
After all, being over 50 can mean fewer vitamins and minerals in your body.
You want to make sure you get all the things you need because it will keep
you healthier, something that becomes even more important as you get older.
So make sure you take on many different colors as you eat your meals every
day. These vitamins and minerals will help you feel better and look better.
Do some aerobics - Aerobics, which we'll talk about later, is hugely
important to your overall health. They are great for women over 50 because
they actually place a lot less stress on your body. As a result, you start getting
fit and start having some fun at the same time. So make sure you find a class
and get involved. You will surely be glad you did once you realize that you
are losing more weight than before. After all, it's all about flexibility, slow
movements, and fun with friends.
Drink Responsibly - You've no doubt heard this before, but it becomes even
more important as you get older. Your body doesn't handle alcohol like it did
when you were younger, so you need to be careful. You need to make sure
you only drink small amounts when you drink (and don't do it as often as
before). This will ensure that you don't overdo it and that you are able to keep
yourself healthy. After all, drinking too much can cause a host of additional
health problems.
Another way to take care of yourself is to improve your mental health. By
having fun you can actually improve your mental health, something that can
also start to decline as you age. The problem is that most people start to feel
upset, depressed, or even angry as they get older. This makes it harder for
them to enjoy life and can even lead to illness and premature death. You want
to make sure you enjoy going out and participating in hobbies or activities
that you really enjoy.
Have fun - Make sure you have fun as you get older. You can find a new
friend, sign up for a new class, or just hang out with your partner or family
more often. You will be able to enjoy yourself and this will also help you feel
better about yourself. You will be surprised how nice it is to leave the house
once in a while. The more often you do this, the better you will feel and the
less risk you have of developing health problems.
Be creative: Find something you like to use to express yourself. It could be
art, gardening, cooking, or whatever. As long as you have fun, you will be
able to improve your whole life. After all, what you may not realize is that
happiness will release endorphins into your brain. Those endorphins will help
you feel better throughout the day. The more you release the longer the better
you will feel good about yourself. So what have you got to lose?
Keep Your Mind On - What you want to do is make sure you get plenty of
exercise, both in your brain and in your body. So make sure you exercise
your mind by making yourself think. You can do this with brain teasers, word
puzzles such as crosswords or number puzzles. Just make sure you take some
time each day to work your mind on its own. Staying in the best shape of
your life isn't just about exercising to lose weight. You have to stay mentally
sharp at the same time or you will end up missing out on the great benefits
you were hoping to get from the extra exercise. There are all different ways
to exercise your mind, so try a few different types of puzzle books and you
will find the right one for you in no time.
Chapter 2: Do you need to change your thoughts on food and exercise?
One of the challenges of aging is that you may need to change the habits you
have had for most of your adult life. This isn't easy for most people. Even if
you have led a relatively healthy and fit lifestyle, aging may make it
necessary to change the lifestyle choices you have used successfully in the
past. This is simply because your body is changing and, with it, you may be
making changes. This is not an easy task for everyone. First, you need to
accept that what you've always done doesn't work the way it always has.
Second, you need to want to make the changes. You could accept your new
padding around your hips and stomach, so you must make a conscious effort
to change your dietary exercise due to the general health consequences of
carrying extra weight. You also need to be aware of the overall health of the
young lady to carry extra weight and to lose muscle mass and bone density.
It's important to accept the fact that every hour you might look fine. You may
not even feel bad during your day, but you need to make an effort to run tests
to make sure you are as healthy as you feel.
Food as fuel, not fun
For many people, food is more than nutrition. Whole industries are based on
the concept that food makes you feel good. There is an emphasis on the good
taste of food and I am consuming products that make you feel good. To have
a healthy thought process handling food, you need to start thinking about
food as fuel, rather than as a means of entertainment. As you look at how you
relate to food, you may begin to understand why you may need to change
your thoughts about food.
Many people have grown up with food as a reward for specific behaviors.
This results in accessing many people as they become adults. Food is a way
to control your happiness. If you are always offered a cookie to complete a
task by eating all the food and dinner, it may be natural for you to choose all
the cookies you want when you are grown up and be happy to do so because
you want a cookie. You may even reward yourself for a job well done. Even
if you broke it when you are raising your kids, you may not have rewarded
your kids with food, but in the back of your mind you may be rewarding
yourself with some food or a glass of wine after a hard day at work. just
because you reward yourself with an adult drink makes the action in theory
different.
Take some time to think about how you feel about food and figure out if you
are indulging in the calorie consumption which is helping you in any way.
Limit your choice of foods that don't contribute to your healthy body. If
you're planning on eating a treat, it's best to have a nutritionally valuable treat
something full of empty calories in the form of sugar. It is important to
relegate food to a scientific organism designed to nourish the body and
nourish the muscles. Minimize the excessive indulgences of holidays and
special occasions. If you move away from sugary treats and carbohydrate-
rich foods, you will find that your mental and physical state improves,
including the ability to sleep longer and better.
Forget Comfort Food, find a hobby
Many people find that as they age, they rely on food to provide excitement
and relaxation in their life. This is not a good idea. This turns food into your
enemy because there is a tendency for indulgent foods that may be of limited
nutritional value. Thinking about food all the time rarely has a positive effect
on your physical body. Channel all the energy you spend thinking about what
you can't have in a hobby. Find something you enjoy doing that keeps you
busy and can be incorporated into other activities as well. If you develop a
hobby like needlework, you will be able to keep your hands moving and
focus on something other than eating. A hobby can also be combined with
travel, so you have a reason to visit places that don't necessarily revolve
around eating. Especially if you have a sedentary lifestyle, it is important to
limit the number of calories consumed. It is much easier if you have
something to occupy your thoughts on. The idea is to find solace in
something besides food. Do something that makes you feel good and doesn't
involve food.
For many people it will be necessary to change their diet as they get older.
This could have the undesirable effect of viewing limitations on one's diet as
deprivation. Rather than thinking of your new dietary needs as rules and
restrictions, it's best to think of your food as fuel to help your body work
efficiently for you throughout the day. Try to avoid thinking of food as a
stress reliever. Food consumed to release stress is generally high in sugar and
fat. This releases endorphins into the system which makes us feel temporarily
good. Mentally, we may feel good, but usually but there is a mental and
physical swim after consumption. Consuming fat and sugar increases blood
sugar and blood cortisol levels,
Eating foods to change your mood is a learned behavior. Change your
thoughts and actions to use other, less unhealthy ways to cope with stress and
unhappiness. For some people, this is easier to do. For others it is very
difficult. It doesn't matter if it's easy or hard, you need to try to channel
inappropriate relationships with food until appropriate relationships are.
Limit your alcohol consumption
There are a few reasons for limiting alcohol consumption as we age. Mainly
the reasons have to do with health problems. Women tend to process alcohol
slower than when men consume alcohol. What are the reasons why alcohol
dissolves in water and women have less water in their bodies than men?
