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What Every Woman Over 50 Needs To Know

I can remember back to when my parents turned 50. I thought wow they are old.

But now to me 50 is still young. I am 61 heading towards 62 and I don’t consider myself over the hill.

I have been working out the most important things that I need to keep on top of to stay feeling young rather than old and tired.  I am determined to keep on being able to live a life where I can get out there and enjoy myself

 

Here are the 5 things which I think are important for helping both me and you get and stay strong, healthy and happy.

  • It is never too late to start on project YOU

As women we all tend to put our own needs last. I talk to so many women that spend every spare minute of their day running around after other people.

It is time to start focusing on YOU and YOUR needs.

Make time every day to do something for yourself.  I know it can be tricky as many women in their 50’s and even 60’s are still working plus have teenagers or adult kids living at home. Time is scarce but even just 10 minutes a day doing something just for you is going to be a huge improvement.

In 10 minutes you could do a quick workout, you could shut your eyes and just breathe; you could paint your nails or just sit out in the fresh air and clear your busy mind.

The world is not going to fall apart if you give yourself 10 minute of you time every day.

 

  • Take control of your health

I was speaking with a client the other day and she was saying how she had to go and get some blood tests done but she just didn’t have time. When I questioned her on this it was not really the time that was the issue it was the fact that these tests might show up things that she needed to take action on.

Taking control of your health now will make sure that you are able to keep living a full and enjoyable life.

If you haven’t had a health check recently, it’s time to visit your health care practitioner to make sure that you have no underlying health concerns.

 

  • Dress for your body shape

One thing that I have realised is that our body shape just naturally changes as we enter into our 50’s. For me my weight never changed but my waist thickened. This is due to the decline in oestrogen. Less oestrogen also impacts on our lean muscle which means our metabolism naturally slows down as well.

Rather than being fixated on our bodies natural shape change, focus on wearing clothes that you feel comfortable in and that flatter your figure. 

  • Strength train to help your muscles and bones

It is a well-known fact that after 50 we can lose between 3 and 5% of muscle mass each 10 years.

As I just mentioned earlier, the quality of our muscle is impacted by lowering oestrogen levels so it is important that we work on keeping our muscles strong. Strength training can be as easy as body weight exercises, you do not need to go out and become a weight lifter. Strong muscles also help our metabolism to keep working effectively.

Another big reason for strength training is to look after our bone health. Regular strength training will help prevent brittle bones and osteoporosis. According to the Australian Institute of Health and Welfare 23% of women over 50 are diagnosed with osteoporosis. 

So let’s look after our bones by regular strength work.

  • Have a healthy relationship around food

We are bombarded every day with a new diet. Plus let’s face it I am sure that most of us have dieted on and off for ever so it is just natural to look for a diet to try. It is time to stop jumping on the latest diet bandwagon and just take the steps to eat in a generally healthy way.

What is important is to recognise that as we age we do not need as much food as we used to. Our portion sizes need to be slightly smaller. For most people this is where they go wrong. Try and serve up smaller size meals, eat slowly and then assess about 15 minutes after eating whether you feel satisfied.

I know for me, I used to absolutely gobble down my dinner and now I have slowed myself down and actually enjoy my meals as I am eating more mindfully and feeling satisfied and not over eating.

Focus on eating a wide range of veggies and try and include some vegetables with each meal to help get your 5 serves of veg each day. Include lean protein sources such as fish, chicken and legumes into each day. Lots of people feel that they need to cut our carbohydrates which means that they miss out on good quality high fibre grain sources such as grainy breads and brown rice.  These good quality grains are actually good for you so there is no need to leave them out unless for medical reasons.  Omitting grains from your diet also can leave you constipated, tired and lacking in energy.

Don’t forget to include some nuts and seeds too as these are high in good fats.

Plus remember to drink lots of  good old water. Our digestion and skin rely on being hydrated.

 

So in finishing, just remember it really doesn’t have to be all downhill after 50. I hope these 5 steps will help you to be able to put small steps into place to help you get strong, live well and be your very best.

 

Need help please reach out by emailing me libby@libbysfitness.com.au