Get Fit After 50 and Live Longer

Just because you've passed a certain age without ever going near a gym doesn't mean you've missed your chance to get fit.

In fact, with the average woman now living to 81, staying in shape so you can make the most of the next 30 years really isn't such a bad idea.

But just 21 percent of women aged 55 to 64 do the recommended 30 minutes of exercise at least three times a week, with the figure dropping to 17 percent among the 65-plus group.

Studies show that exercise is one of the most effective methods of holding back the years -- helping to combat a range of age-related problems, from bingo-wing arms to serious illnesses such as heart disease, diabetes and cancer.

More and more mature women are healthy and turning heads -- just think of Jane Fonda, Raquel Welch and Joan Collins -- then get exercising.

Chances are, even if you're one of those annoying stick-thin couch potatoes, things will change after the big five-0.

As you get older, you lose muscle mass, and as muscle burns more calories than fat, if you carry on eating the same amount, your body fat percentage will go up. At menopause, this tends to collect in a spare tire around the middle, rather than your thighs, which is bad news.

Exercise guru Dr. Pamela Peeke explains: "Apple-shaped women are at greater risk of heart disease than pear-shaped women, who carry their weight on their hips, thighs and bottoms. This extra weight can also lead to chronic knee and back pain, [and these things] limit mobility."

And that's not all. Hormonal changes reduce bone density, with around one in three women over 50 at risk of fractures. Weight- bearing exercises, and even walking, can help to increase bone strength. Even small amounts of exercise can greatly improve your health.

Dr. Peeke says, "Women who do 30 minutes of extra walking a day -- not necessarily all at once -- reduce their risk of breast cancer by 40 percent and halve their risks of heart disease and diabetes."

Plus, there are countless other benefits: Exercise helps you sleep better, gives you more energy, increases sex drive and improves circulation, keeping your mind sharp and giving your skin a healthy glow. It also helps boost your mood by releasing endorphins, the body's feel-good chemicals.

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