How to Get a Great Body as a 50-Year-Old Female

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As women age, the body goes through many changes including slowing metabolism, increased fat deposits in the abdomen and menopause, which on average starts at age 51, according to the National Institute of Aging. These changes increase a woman's risk of heart disease, diabetes, breast and colon cancer. Mayo Clinic.com reports that you can offset the risks of age-related changes through diet and exercise that includes cardiovascular fitness, strength training and stretching.

Step 1

Eat a healthy, lean diet. Women over 50 need fewer calories, 1,600 to 2,200 a day according to the U.S. Department of Agriculture. Choose quality foods including lean proteins such as poultry and fish, whole grains, low-fat dairy and fresh fruits and vegetables. Eliminate or reduce refined foods and sweets.

Step 2

Exercise 30 minutes a day, most days of the week, suggests the National Institute of Aging. Mayo Clinic.com recommends that menopausal women get 150 minutes of exercise a week, which equates to 30 minutes of exercise five days a week. Any exercise that increases your heart rate and breathing burns calories, builds muscle and improves heart health. If you're new to exercise, start slowly by walking 30 minutes after lunch or dinner. Look for classes that interest you at a gym or recreation center.

Step 3

Strength train at least two days a week. As you age, your muscle mass diminishes, which can slow your metabolism and lead to weight gain. Lifting weights helps control middle-age spread, but also sculpts the toned, defined muscles associated with a great body. Do weight-bearing activities on all major muscle groups including legs, glutes, abs, back, chest, shoulders and arms using dumbbells or resistance bands.

Step 4

Stretch regularly. Reduced mobility is a concern as you get older, particularly for inactive women. Mayo Clinic.com recommends that you stretch after you exercise to increase flexibility and range of motion, as well as reduce your risk of injury. Consider taking yoga or Pilates classes, which increase flexibility and improve strength and balance.

SOURCE: Livestrong.com