Food and Exercise Routine for Older Women

Diet and exercise: two words that are often stress-inducing for women of any age. 

What is your relationship with dieting and exercising? If you associate those two words with insecurity and frustration, it’s time to flip the script. 

The best thing you can do to change your relationship with dieting and exercising is to change the words you use to talk about it. For example, instead of saying you “should” diet and exercise, dig a little deeper. Change the narrative. Instead of looking at the food you eat as a diet, look at it instead as one small part of an overall healthy lifestyle. Instead of looking at exercise as a way to change your body, look at it instead as something fun that boosts your mood and energy.

Think of the things you can gain, rather than the things you can lose. With dieting and exercising, you can gain strength, you can gain endurance, and you can gain endorphins.  

Perhaps you already enjoy working out for these reasons. In any case, you’ve come to the right place. With these tips, stay fit and healthy at any age. 

Our Food Tips for Older Women:

Dieting doesn’t have to mean cutting out your favorite foods. Sometimes, all you need to do is to practice a little moderation. 

Eating smaller meals more frequently is a great way to manage your cravings while giving you the sustenance you need. Rather than eating 3 large meals a day, consider having small portions of food every few hours. 

Additionally, if you have the time, consider cooking more often, rather than ordering out. Processed foods are often stacked with excess sugar, sodium, and high fructose corn syrup. These are common reasons for weight gain and lethargy. 

Exercise Routine for Older Women:

Similar to dieting, you don’t need to change your whole lifestyle to incorporate exercise. In fact, all you need is 30 minutes of daily movement, and your health and mood will improve. Here are some of our favorite ways to workout:

  • Yoga: From the comfort of your own home, you can find countless YouTube yoga instructors to follow along with. If yoga is your exercise style of choice, find a local studio, and show off your moves.
  • Walking: Fresh air is good for your health, so why not enjoy some outdoor time while you exercise? Walk with a friend, a neighbor, or a family member for 30 minutes a day, and notice how your endurance increases. 
  • Stationary bike: If you prefer hitting the gym to complete your workout, check out the stationary bike. You can read a book or listen to music while you get your 30 minutes of cardio in. Burn calories, increase your heart rate, and give your joints a gentle gift with the use of the stationary bike.
  • Swimming: Swimming, especially with a class or team, can be a great form of low-impact exercise. Plus, it can be quite relaxing. Swimming works for both cardio and muscle building.
  • Zumba: If you’d like a fun, high-energy workout, take advantage of these dance-style classes. You can find an instructor you like on YouTube, or you can find a local studio to get your exercise in with a side of community bonding!

While you consider which food and exercise options are best for your lifestyle, here are a few other things you can do:

  • Drink water: Eight cups of water a day is the daily recommended intake for proper hydration. 
  • Get plenty of sleep: When you rest, your body repairs itself. Sleep will help with your immune system, your memory, and your stress levels, among other things.
  • Pay attention to your blood pressure: High blood pressure can be an indication that making these small adjustments in your lifestyle might help regulate your health. If high blood pressure is something you experience, contact your doctor for proper assistance.
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