How Can Women Over 50 Get in Shape?
What can you do if you are a woman who is over 50 and out of shape? Can you get in shape?
The answer is…
Absolutely!!
You absolutely can—and should—get in shape if you are over 50.
But how?
How Can Women Over 50 Get in Shape?
How can a woman over 50 get in shape? What should you do? Where should you start?
The answer is …
It all depends.
No, you haven’t landed on a law blog, (since we all know that “it depends” is an attorney’s favorite line). It’s true.
What you need to do to get in shape depends on the shape you’re in.
This is going to be different for everyone.
Fitness is not a “one size fits all” proposition. What you need to do to get in shape may be different than what your friend/sister/neighbor needs to do to get in shape.
So it all depends.
It all depends on what your current condition is. Because you can only start from where you are.
Nevertheless, there are some general guidelines we’ll discuss below that you can use to get started.
And for individualized help tailored specifically to your needs, click here.
Assess Your Abilities and Start Slowly
One of the first things you will want to do if you are a woman over 50 who is out of shape and you’re looking to get fit, is to assess what you can and cannot do.
So, for example, maybe you can’t walk a mile without stopping (yet). Maybe you cannot climb a flight of stairs (yet). Maybe you can’t do any pushups (yet).
Consider what health issues you may have and what, if any, physical limitations you may have. So, for example, you might have an autoimmune disease. Or you may have arthritis in your hips, hands, or knees.
You need to know these things and take account of them.
This is not to make you feel bad about yourself, but to figure out how you are going to work around them or with them.
Because you don’t need to let limitations or disabilities stop you. If you don’t believe me, you need look no further than the Paralympics for inspiration. If those kids can do it, so can you.
The other thing you will want to do is to figure out your goals. Your goals will direct the exercises and workout programs that will be right for you.
Let’s take an example.
Let’s say you’re out of shape and can’t walk a block, and your fitness goal is to be able to walk 1 mile. If that is your goal, then you are going to want to prioritize walking over other forms of cardio. In other words, you will want to walk rather than swim or play tennis because getting better at walking is your goal. Not that you can’t also do those other things —you can —it is simply that you will want to prioritize walking and increasing how far you can walk, because that is what will get you to your goal. The point is not to get distracted by doing everything or the latest thing. Focus on your goal and what will get you there.
Once you have assessed your abilities and limitations and know your fitness goals, start slowly. Don’t go “all out” and try to walk 3 miles on day one. You will only hurt yourself or burn yourself out.
Getting fit is a marathon, not a sprint.
So pace yourself. Start slowly and build.
It’s Not a Workout, It’s a Lifestyle.
Many people get frustrated because getting in shape requires making lifestyle changes and it takes a long time. And we all want that beach body now!
But that’s not how it works.
Don’t be fooled by the “six pack in six days” hype out there. It’s a bunch of bull…oney.
Consider this: If it took you over 50 years to get in the shape you’re currently in, how long do you think it will take you to undo that?
Again, it all depends, but give yourself 4-5 years—not days, not months—of consistent work to get fit.
That’s just the reality of it. This takes time and consistency.
And, yeah, sacrifice.
You may have to give up pasta on Sundays. (Don’t I know!) And you may have to cook ground turkey and kale salad for you and watch your husband/partner/dude who said he loved me, eat pork chops with mashed potatoes. That’s just how it goes.
But if you want to go from out of shape to in-shape, you need to make changes.
You get in shape one bite at a time, one step at a time, and one rep at a time.
You get in shape by moving more, eating better and eating less. Whatever method helps you do that —intermittent fasting, eating One Time a Day, carb cycling, Keto, the carnivore diet—whatever. You need to cut out processed foods (fast foods and packaged foods), alcohol, sugar, white flour, soda, pasta, breads etc., and by bring your portions under control.
You get in shape by making your fitness a priority in your life.
You start walking a little every day, then you add onto that as you go. You add in dancing, weightlifting, yoga, pickle ball, bike riding—whatever you like to do that gets you moving and breathing.
And you just keep on keeping on.
Keep refining your diet until you find what works for you.
Keep adding on more challenges in your movement so your body keeps changing. Keep telling yourself to keep going.
The wide crazy world of fitness is loaded with misconceptions and myths and it all gets overwhelming pretty fast.
Sometimes, all you need is someone to give you a push and help you to keep moving in the right direction.
Don’t wait and don’t worry. Just get started! Take it one step at a time and you’ll get there in the end!
Stop Waiting. Start Moving.
As a woman over 50, at Strength & Balance for Seniors, I help other women over 50 transform their lives and bodies one rep at a time. I work with clients one-on-one and provide the individualized attention you need to reach your fitness, health, and longevity goals. Shoot me an email here or connect with me over on Facebook at Strength & Balance for Seniors.