Jogging for Women in Their Fifties

Trying to get fit as you age can be difficult, especially if you haven’t stayed on top of your health throughout the years. As you approach menopause, it’s harder to control your weight. Still, it’s not impossible, and women in their fifties can see major improvements in how they look and feel by taking up jogging. This aerobic activity acts to improve cardiovascular health, maintain your weight and increase your energy levels.

  1. Requirements

    • Jogging is a form of vigorous-intensity exercise. This means you can’t carry on a conversation while exercising. You breathe hard and fast. Your heart rate is accelerated. It requires quite a bit of effort to complete. According to the Centers for Disease Control and Prevention (CDC), healthy adults under the age of 65 need at least 75 minutes of intense aerobic activity like jogging a week.

    Osteoporosis

    • Women over the age of 50 are much more susceptible to the development of osteoporosis. In fact, one in five women in the United States will develop the disease in her lifetime, according to MedlinePlus. Jogging can help prevent this, however. Performing weight-bearing exercises like jogging on a regular basis can preserve bone density and prevent fractures.

    Weight Loss

    • Menopause and the aging process make it more likely that you’ll pack on the pounds. Your metabolism slows as you lose muscle mass. However, eating a healthy diet full of fruits, veggies, lean protein and whole grains while reducing your overall caloric intake can make keeping the weight off easier, says the Mayo Clinic. If you’re still not burning enough calories to lose weight through 75 minutes of intense jogging, the CDC recommends increasing your workout duration to 150 minutes a week.

    Warnings

    • Though performing intense workouts like jogging can reduce your risk of heart disease and Type 2 diabetes, it is not without risks. If you have joint problems, the impact could prove harsh. Consult with your physician before starting a workout program for the first time or before increasing its intensity. With your doctor’s approval, you can increase the duration and intensity of your jogging workouts gradually over time, says the U.S. Department of Health and Human Services. So, you might begin by walking for 10 minutes at a time, several times a day, then increasing the pace a little bit each week until you’re up to full jogging speed.