Anyone can benefit from exercise, though women in their 50s can especially benefit. Although exercise won't eliminate hot flashes along with other discomforts of menopause, it will improve the overall state of yours of health, and improve your strength and stamina. In case an example of your goals is to lose weight or perhaps maintain the weight of yours, exercise as an adjunct to a good diet is more successful than diet alone. Maintaining your level of exercising while eating well and estrogen therapy if suggested will help stop osteoporosis, along with cardio disease.  
  
A great exercise regime is going to include resistance workouts to maintain muscle mass and build bone strength, stretching to maintain mobility, and cardio exercises for your heart.  
  
Muscular strength Training  
Strength education includes the usage of some sort of resistance, dumbbells, bands, or machines to strengthen the muscles. It's wise to start off with exercises which focus on the main muscle groups two or maybe three times a week. For instance, rowing exercises, overhead presses, squats, in addition to core exercises work many muscles synergistically. Six days of these exercises, three sets of 10 each is a beginning get your muscle mass utilized to working together. It takes about 6 weeks for all the nerves and muscles to instruct to optimally work together. At that time you can introduce more isolating exercises, and boost the weights on the workouts you've been doing. If you have never ever done this kind of exercise you are able to seek guidance from the actual physical therapist of yours. This's especially significant if you have been diagnosed with osteoporosis. Heavy weights needs to be avoided and form that is proper is paramount to stay away from spinal flexion and the following spinal injury. The exercise ball is a fantastic tool to contribute to any strengthening plan. The exercise ball is ideal for core work and will substitute for a seat or bench while doing dumbbell exercises.  
  
Flexibility Exercises  
Stretching should be accomplished two or three times a week to keep the mobility of yours. The best metabolism booster for weight loss (sneak a peek at this website) time is stretching following the aerobic workout of yours, although it's good to stretch out after strengthening exercises also. At your age stretching exercises are most powerful when kept for thirty to sixty seconds. Assuming you've been clinically determined to have osteoporosis you need to stay away from bending your spine ahead as this caused compression forces on the vertebrae of yours. The physical therapist of yours can suggest appropriate exercises, several using a workout ball. For example, stretching out into extension is excellent for stretching tight ligaments on the front side of the backbone and relieving pressure on vertebral systems.  
  
Cardiovascular Exercises  
When it comes to aerobic exercise it's necessary you choose something that you love doing which fits into your schedule. Aerobic exercise works your heart by raising the heartbeat of yours and getting you to breathe harder. Dancing, bicycling, brisk walking, treadmill, elliptical machines are all examples of the exercise type you have to complete to get the pulse of yours up.