Hey there! Some links on this page are affiliate links for Amazon which means that as an Amazon associate, if you choose to make a purchase, I may earn a small comission at no extra cost to you. Thank you so much again for just checking out this page. 🙂
Staying active as a woman over 30 is crucial for maintaining a healthy lifestyle. As we age, our bodies undergo various changes, making it more important than ever to engage in physical activity. This post aims to provide you with practical tips on how to stay active as a woman over 30, highlighting why it matters, how much exercise is recommended, and various forms of movement to consider. Additionally, we will cover how to create an exercise routine for busy moms and provide reasons why you should give strength training a try.
Why Staying Active as a Woman Matters
Maintaining an active lifestyle as a woman over 30 is crucial for numerous reasons. Firstly, exercise helps to improve cardiovascular health, reducing the risk of cardiovascular diseases such as heart attacks and strokes. It also helps to strengthen bones and prevent osteoporosis, a common condition in women. Exercise also boosts energy levels, improves mood (MAN do I need that), and enhances overall physical and mental well-being. ←—-Win, win, WIN!
How Much SHOULD We Be Doing?
The recommended amount of exercise for women over 30 varies depending on various factors, including overall health, fitness level, and any underlying medical conditions. However, as a general guideline, it is recommended for adults to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with two or more strength-training sessions per week. So if you don’t want to workout on the weekends it would be 30 minutes of moderate-intensity activity plus 15 minutes of intense activity per day. If you do include weekend sweat sessions it would be 22 minutes of moderate exercise and around 10 minutes of intense exercise AKA (Interval or HIIT training).
Picking Your Favorite Form Of Movement
Engaging in various forms of movement is key for a well-rounded exercise routine. Here are a few popular forms of movement to consider: And never forget to pair it with some music that pumps you up if you can! Click here to see the BEST ear buds ever for music!:)
1. Cardiovascular Exercise
Cardiovascular exercises, such as brisk walking, jogging, swimming, cycling, or dancing, improve heart and lung health. They increase your heart rate and breathing rate, promoting cardiovascular health.
2. Strength Training
Strength training helps to build muscle strength and bone density. Common forms of strength training include weightlifting, resistance band exercises, bodyweight exercises, or Pilates. Strength training not only improves physical function but also aids in weight management and body composition.
3. Yoga and Pilates
Yoga and Pilates offer a combination of stretching, flexibility, and strength training. They help improve balance, posture, and core strength, increasing overall flexibility and mobility.
4. Group Exercise Classes
Group exercise classes such as aerobics, Zumba, or dance classes provide a sense of community and motivation. They offer a variety of movements and can be fun and enjoyable.
How to Create an Exercise Routine for Busy Mom’s
Busy moms often struggle to find time to exercise, but it is crucial for their overall health and well-being. Here are some tips to help busy moms create an exercise routine:
1. Prioritize exercise: Make exercise a priority and make it a part of your daily or weekly routine.
2. Find small windows of opportunity: Take advantage of small pockets of time, such as during naptime or after the kids go to bed. Even 10-15 minutes of exercise can make a difference.
3. Involve the family: Involve your kids in activities that also serve as exercise, such as family walks or bike rides.
4. Take advantage of online resources: Utilize online fitness programs or apps, which offer a variety of workout options that can be done at home.
5. Use exercise as a reward: Set small goals for yourself and reward yourself after achieving them. This can be a great way to stay motivated.
Why You Should Give Strength Training a Try…
Strength training is often overlooked by women, but it is crucial for overall fitness. Here are a few reasons why you should give strength training a try:
– Prevents Muscle Loss: As we age, we lose muscle mass, which can contribute to weight gain and a decline in physical function. Strength training helps prevent this muscle loss by stimulating muscle growth.
– Improves Posture: Strong muscles support good posture, which helps to prevent back and neck pain and reduce the risk of injuries.
– Boosts Confidence: Building strength can lead to increased self-confidence and a more positive body image.
– Enhances Bone Health: Regular strength training helps to improve bone density and prevent osteoporosis, which is particularly important for women.
Tips on Staying/Getting Motivated –
- Go to work out and just tell yourself you will only be there for 5 minutes. Usually 5 minutes turns into the whole workout because you’re in the gym anyways.
- A bad workout is better than no workout..there is something that our or maybe just my brain likes to do, and it’s if I don’t workout I make poor decisions for my health all day. Am I the only one who does that? I sometimes make poor decisions regardless on if I worked out, but SOMETIMES I am disciplined.
- You can skip 1 day, but never 2…that tends to turn into weeks, and then months for lots of people
In conclusion, by incorporating various forms of movement, such as cardiovascular exercise, strength training, yoga, or Pilates, into your daily routine, you can enjoy the benefits of improved cardiovascular health, stronger muscles, increased flexibility, and better overall well-being. Remember to make exercise a priority and prioritize your own well-being.
Other tools to help you stay active.