Reclaim Your Health: The Essential Guide for Women Over 50 in the New Year
“New Year,a new you” is a phrase that is often thrown around as we enter the fresh start of January 1st. But for women over 50, the notion of a “new you” may seem daunting, especially when it comes to health and wellness. According to a 2019 study by the National Center for Health Statistics, only 32% of women over 50 meet the recommended guidelines for physical activity, leaving many struggling with weight gain, chronic diseases, and overall well-being. But fear not, because it’s never too late to take control of your health and reclaim your vitality. In this article, we’ll explore the essential guide for women over 50 to reclaim their health in the new year, with actionable tips and expert advice to help you live your best life. So, let’s dive in and make this year the year of health and happiness for women over 50.
How to reclaim your health
By understanding the unique struggles and concerns faced by women over 50, we can tailor our approach to health and wellness to better meet their needs. This means focusing on physical activity and nutrition, as well as mental well-being and self-care. It also means taking a holistic approach, considering the interconnectedness of our physical, mental, and emotional health. Remember, it’s not about starting from scratch or completely reinventing yourself but rather making small, sustainable changes that will have a significant impact on your overall health and happiness. So, let’s make this year not just about setting resolutions but about creating an empowered, healthy lifestyle that will carry us through for years to come. Let’s embrace the journey towards well-being because it’s never too late to start taking care of oneself. And remember, you deserve to live your best life at every stage of it.
Walking for your health
One of the simplest forms of exercise is walking. Because you don’t need any equipment just a good pair of walking shoes to get 30 minutes of cardio in every day. One of the nice things about walking is that you don’t need special skills, much less lessons.
Walking can:
- Strengthen your muscles.
- Help keep your weight steady.
- Lower your risk of heart disease, stroke, colon cancer and diabetes.
- Strengthen your bones, and prevent osteoporosis and osteoarthritis (regular walking could halve the number of people over 45 who fracture their hip).
- Help reduce blood pressure in some people with hypertension.
- Improve your balance and coordination, and decrease your likelihood of falling.
- Keep your joints flexible.
- Increase your confidence and mood, and help you feel better all around.
- Improve your energy levels and increase your stamina.
- Reduce anxiety or depression.
- Improve your social life – walking is a great way to get out and meet people or socialize with your friends.
You could choose to walk at a steady pace for longer periods, or in shorter, quicker bursts, or up and down hills or stairs. It all helps.
Read more about the Benefits of Walking for your Health.
Eat Healthy to Reclaim Your Health in 2024
Another way to reclaim your health this year is to eat a healthy diet.
Lately, I have been watching documentaries about the benefits of eating a plant-based diet, but I’m not ready to go vegan just yet.
However, there were some valuable points given in these documentaries.
- Choose foods with little to no added sugar, saturated fats, and sodium.
- Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients.
- Cut out processed meats (this includes canned meats) and other processed foods.
- Eat more fiber which promotes healthy bowel movements and digestion, supports heart health, slows sugar absorption to stabilize blood sugar levels, and helps maintain a healthy weight
- Eat more plant-based foods — vegetables, fruit, legumes, nuts, seeds, and whole grains
- Cut back on eating red meat or completely omit it.
Read more of my Tips for a Healthy Diet
Track your Progress
Monitoring your health and wellness progress is important to achieve your fitness goals. By tracking your progress, you can identify areas for improvement and adjust your fitness routine accordingly. There are several ways to track and monitor your health and wellness progress.
- Track your weight and body measurements
- Monitor your fitness level
- Keep a food diary
- Track your sleep
- Monitor your stress level
Buy yourself some new workout clothes
Ever bailed out on your plans for a workout because you didn’t have anything ready to wear?
I know this may sound funny but did you know that purchasing exercise clothes can help motivate you to workout?
Your exercise clothes can psychologically prepare you to exercise. It doesn’t need to be anything fancy, as long as it is sending a signal that I am an exerciser. It can also be anything that makes you feel strong and confident.
I put on workout clothes first thing in the morning to remind myself that I am GOING TO WORKOUT. It’s not a fashion statement for me to wear fitness clothes all day long. I hate wearing workout clothes as my outfit of the day.
How about you?
Wearing Talbots Metallic Asymmetrical Zip Quilted Pullover with Athleta’s Rainier Tight. My sneakers are from Under Armour.
Don’t forget to celebrate your successes along the way!
Until next time!
