What Are the Concerns With Exercise for Women That Are 40 or Older?

Women who are exercising at the age of 40 or older have different risks than women exercising in their younger years. As you age, your body changes. Your physical ability is below its peak and your muscles, flexibility, cardio system and bone structure change. With some moderation, the benefits of exercise -- such as maintaining your weight, reducing illness and disease, and improving your strength and flexibility -- should motivate you to exercise regularly.

  1. Muscles

    • As you age, your muscle strength decreases because of a reduction in muscle mass. According to Roy J. Shephard, Faculty of Medicine at the University of Toronto, women become limited with their loss of strength at an earlier age than men. Taking exercise out of the picture for a second, it becomes hard for women just to carry groceries, open a medicine bottle or lift their bodies from seating positions. Because of this, women 40 or older tend to exercise less, which leads to more reduction in muscle mass and strength. Exercising will help to increase or maintain muscle strength, but it should be done with little resistance to avoid muscle injury.

    Flexibility

    • Women's range of flexibility naturally decreases at the age of 40 and older, especially with age arthritis. The "sit-and-reach" test shows how older adults lose 8 to 10 centimeters of lower-back and hip flexibility. The elasticity of your tendons, ligaments and joints decreases and becomes restricted, disabling and affecting the way you get into a car or even take a step. Because of the stiffness in doing minor activities, women tend to think exercise is way past their limit. Exercise will actually help increase your flexibility, relieving joint stiffness and pain. Because of your decrease in flexibility, start your exercise routine slowly. A light jog or walk around the block or a few laps in the pool will help improve your flexibility. Pushing your joints too hard will only cause more pain or even injury.

    Cardio

    • Cardio fitness declines as you age, especially by the age of 60. According to Len Kravitz, Ph.D., your cardiac output decreases by 20 to 30 percent by the age of 65. The amount of oxygen you breathe in decreases 5 percent each decade for older women. Major blood vessels decrease in elasticity, leading to higher blood pressure, while maximum heart rate decreases. With all of these cardio changes, exercise routines should be done in moderation. Exercise doesn't have to be intense to improve your cardio health. For women between the ages of 40 and 60, exercise can include a brisk walk, jog or swim. For women 60 and older, be cautious of raising your heart rate. If a walk or swim is too much, you can substitute simple yard work, housework and going up the stairs.

    Recommendations

    • For women 40 and older, go to the doctor for a medical clearance -- especially if a pre-existing condition exists. Listen to your body during your workout. If you feel a sharp pain, dizziness, chest pain or have an unusual shortness of breath, stop exercising. You might have to slow down the exercise you're doing or you might have to try another exercise. Start off slowly, especially if you haven't worked out in awhile. Increase the amount of time you work out by small increments. Always perform a warm-up and cool-down.