Exercise prescription for better health for woman over 50

Abstract

Physical activity has been recognized as powerful tool to improve somatic and mental health in all age, gender and patient populations. The absence of physical activity is more likely to be found in woman and especially in woman over 50. In this study we aimed to summarize the recommendations for exercise for better health for woman over 50 years. A complete and most effective plan for exercise should be consisted of several exercising modalities which will improve the cardiorespiratory functions, muscular strength, flexibility, mobility and balance. The recommended physical activity dose for woman over 50 is same as for all adults, range 18 to 64, at least 150 minutes of moderate-intensity aerobic activities. Aerobic sessions should be in cluster of 10 minutes minimum, 30 minutes per day, 5 time in a week. Strength training should be performed 2-3 days per week, involving all major groups, performing in 2-4 sets with individually dosed loading. Flexibility, mobility and balance exercises are necessary for improving ligamentous apparatus, range of motion in all joints and function of vestibular system. In this paper will be presented suitable exercise for all mentioned fitness modalities. Exercise prescription can first target individual health status and current fitness and nutritional status. The physician should monitor periodically the progress; provide encouragement and consolation regarding the volume of physical activity.