Exercise Programs for Women

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One of the best ways to keep our bodies young is to stay active and exercise regularly. As we age, however, this can sometimes be a challenge. This, coupled with the fact that women do not tend to have the muscular ability that men have, means that finding the right exercise program can be a difficult task for a woman.

However, there are many options available to women of all ages that will help keep them feeling their best, healthy, and in shape. The best thing to remember is that you need to be consistent. Whichever program you choose, you should stick with it and rely on it regularly.


If you have aching joints, stretches and low-impact exercises such as yoga can be very helpful. Not only will they help loosen up your joints and improve flexibility, but they can actually help you with everyday tasks, like walking as well. When our joints are tight, normal tasks that we do every day can be bothersome. Sometimes, all you need to make these items easier is a little bit of stretching each morning.

Cardiovascular Training

If you are looking to lose weight, one of the best programs is a cardiovascular program. It is estimated that after a woman turns 40, she is likely to gain about ten pounds in the following decade. This is caused by a loss of muscle mass and a slowdown of the metabolism. Cardiovascular programs, like swimming, jogging, biking, tennis, brisk walking or even dancing can help you to speed up your heart rate and burn off calories.

Muscle Building

As women age, their muscles begin to break down. The muscles shrink and lose mass as well as tone and can quickly become stiff and sore. This can make it difficult to complete even normal tasks, like lifting a grocery bag or opening a jar. However, by doing simple, low-impact exercises, like repetitive arm raises and bicep curls, the muscle fibers will be replaced and the metabolism will be raised. Some of the benefits from this program could be deterring diabetes and obesity.

Bone Building

Another issue that women face as they age is a decrease in the density and mass of their bones. As a woman enters menopause, her bone mass drops by as much as 20%, which can lead to hip fractures, osteoporosis, and other bone-related issues. Lunges, seated arm curls, squats, and bicep curls are all great exercises to add to a bone building program that can help stop some of these aging issues. Dancing and walking are also helpful for building bone density as well. Bodyweight calisthenics are making a comeback in popularity and are great for healthy bone building.


As women age, it becomes vital for them to stay active in order to remain healthy and feeling their best. While the body might not function as it did when it was younger, there are plenty of exercise programs that women can participate in at any age. Even if you are not physically able to handle many exercises, it is likely that there is a program that will work well with your physical capabilities.

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