Life goes by too fast. The older you get, the more you may realize how important it is to make the most of each day. So, how would you like to slow down the aging process? While we can’t turn back time, we can turn back the years on our body—with exercise. Strength training for women over 50 is a great way to maintain overall fitness and wellness as you age.

While cardiovascular exercises such as walking, jogging, or biking are important for heart and lung efficiency, it is strength training that provides the benefits that keep your body younger, stronger, and more functional as each year passes by. If you want to be vibrant and independent for many more years, this strength-training workout will help you achieve just that.

Benefits of Strength Training for Women Over 50

Strength training is important for everyone, but after 50 it becomes more crucial than ever. It ceases to be about big biceps or flat abs but rather takes on a tone of maintaining a strong, healthy body less prone to injury and illness.

Strength training after 50 helps your body in the following ways:

• Builds bone density: Unexpected falls put countless older people in the hospital every year. An 8-year-old puts a cast on his arm and gets back to playing in 8 weeks. An 80-year-old isn’t quite so fortunate. The ramifications of broken bones can be devastating. Strength training can help.
• Builds muscle mass: No, this doesn’t mean you turn into the Incredible Hulk. It means that you are a solid, strong person who can lift their own groceries, push their own lawnmower, and pick yourself up if you fall down.
• Decreases body fat: Too much body fat isn’t ideal for you at any age. Maintaining a healthy weight is important especially when it comes to preventing many diseases that come with aging populations.
• Improves mental health: Along with aging comes a higher rate of depression and, for many, a loss of self-confidence. Strength training has been shown to improve your general self-efficacy and can help lessen the incidence of depression.
• Lowers the risk of chronic disease: The Center for Disease Control and Prevention (CDC) recommends strength training for most older adults to help lessen the symptoms of the following chronic conditions: arthritis, osteoporosis, diabetes, obesity, back pain, depression.

Strength training is a pretty good deal. For just 20 to 30 minutes a day, you can see big changes in your body's age. So let’s get started. The following workout will give you 10 excellent exercises that women over 50 can concentrate on during their workouts.

Several exercises are going to include single-leg moves or stability ball moves. These were intentionally incorporated to help improve balance and coordination, both of which decline with age. You will need a pair of 3 to 8 pound hand weights (move to heavier weights as you get stronger) and a stability ball.

If you don’t have a ball you can perform the exercises on the floor or a bench. For each exercise below perform 8 to 12 repetitions and rest for 30 to 60 seconds in between exercises. Move slowly through each exercise concentrating on proper form and continued breathing.

Also, it’s always helpful to have a group to exercise with, so check out local workout classes or rally some friends. Additionally, if you have the ability to reach out to a fitness professional—even if it is just for one session—they can help take you through proper form and teach you how to move properly for your body. Enjoy your new fountain of youth.