Hello friends, how are you, today I will tell you the Best Home Workout for 50 Year Old Woman. As you all know that with the passage of time, the age of a person also increases and due to aging, bones, muscles become weak. Pain in various joints of the body are common in 90% of people, especially those who have never done a workout.
But don't worry, I am going to tell you some exercises that you can do at home and that will get rid of the pain in your body in no time. Those people who have become obese due to bad Eating routine can also lose their obesity by doing the exercises that I have mentioned on a daily basis.
Before starting the exercises, it is important to know about some things
If you people have a little pain in your knees or back, you can do the exercises, but if you have a lot of pain in your knees or back, you should stay away from all the exercises.
Now let me tell you about the exercises, but before doing the exercise you have to warm up your body a little so that you are mentally and physically prepared for the exercise.
You have to slowly move both your hands back and forth and complete 10 rep's like this.
Then you have to move both your arms up and down to the sides and complete 10 rep's of that too.
You have to keep your back completely straight while warming up your body . Warming up will open all the joints of your body and you will be completely ready to exercise.
Best Home Workout for 50 Year Old Woman
Legs Stretching :
You have to put your hand on a wall and take support from it, then you have to raise one of your legs as high as you can and then lower it. Remember to keep yourself straight while lifting the leg and not bending the knees at all.
Then in the same way you have to take support of another wall or without support you have to raise your other leg as far as possible and then lower it.
You have to complete ten rep's on both legs.
This exercise will increase the strength of your legs and muscles will also be strong.
You can increase the number of reps later if you want.
Legs Stretching is the Best Exercise for Woman Over 50.
Leg Stretch By Support : 10 Rep's
Leg Stretch Without Support : 10 Rep's
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Half Bended (Body) :
You have to place both your hands on the wall and then you have to step your feet back and bend yourself towards the wall, then you have to slowly bring your hands down with the wall and bend yourself as much as you can and then you have to count for five seconds and then slowly come back up. You should do at least five reps of this exercise. After that you have to relax yourself for 3 or 4 minutes and then stand up straight and raise both your hands upwards and inhale and then slowly bend downwards as your body Half bend then you have to exhale you have to do 5 rep's of this exercise. This will benefit people who have pain in their knees and lower back will gradually start to subside.
Half Body Bend By Support : 5 Rep's
Half Body Bend Without Support : 5 Rep's
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Alternate Toe Touches :
In this exercise, first you have to stand straight, then you have to open both your feet as far as you can easily give a gap between the two feet,
After that you have to raise your right hand upwards and then bring it down to touch your left foot and then you have to raise your left hand in the same way and then bring it down to touch your right foot. You should complete 10 repetitions of this exercise. If you are unable to touch your toe, touch as far as is comfortable for you.
Toe Touches : 10 Rep's
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Arms Circle :
In this exercise you have to stand straight and give a little gap between your feet, After that you have to raise your right hand forward and your left hand slightly backward, then you have to move it backwards making a circle with your right hand and move your left hand forward making a circle from behind. You have to complete at least 10 Rep's of this exercise. Then you have to reverse this exercise meaning the left hand circle should be forward and the right hand circle should be backward you have to complete 10 rep's of this as well.
Take care of one thing, you have to keep your back completely straight, this will make your body posture correct. As you age, your body starts to sag, but if you exercise for thirty minutes daily with your back straight and your stomach pulled in, your posture will begin to improve.
Arms circle exercise looks very simple but it has many benefits, it reduces your arms fat and reduces belly fat.
Arms Circle ( Front Sided ) : 10 Rep's
Arms Circle ( Backward ) : 10 Rep's
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Back Turns :
You have to stand completely straight and leave a little gap between the two feet, then you have to place both your hands on the sides of your waist, then you have to raise your right hand to the side and move it to the left. Then in the same way you have to rise your left hand to the side and move it to the right.
This exercise will reduce your waist and belly fat.
You must complete ten reps of the back turn exercise.
Back Turns : 10 Rep's
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Side Bends :
To do this exercise, you need to stand up straight and then give gap into your legs as much as possible.
Then you have to raise your right hand upwards from the side and bring it parallel to your ear, then you have to turn your body to the left side and similarly you have to bring your left hand parallel to your ear. And then turn your body to the right Side.
You should complete ten reps of the side bending exercise.
This exercise will also increase the flexibility of your body and strengthen the muscles.
Side Bends : 10 Rep's
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Knees Up :
To do this exercise you have to stand straight and give a normal gap between the legs then you have to move both your hands upwards. After that you have to lift your right leg up and touch both hands below the leg and then bring your hands up similarly you have to lift your left leg up and touch both your hands below.
One thing to keep in mind is that when you want to touch your hands below the leg, your back should be completely straight.
You have to complete 10 Rep's of Knees Up exercise.
Knees Up : 10 Rep's
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Conclusion :
In this article, I have provided you with all the information related to Best Home Workout for 50 Year Old Woman. If you still have any question then comment in the comment section and share this article to all your seniors family members so that they all get benefit from it.
