Exercising may be a very personal choice, but it is something that is important and that becomes even more so the older we get. Since our bodies tend to fail us after a certain age, we might be inclined to think that low impact exercises are the best ones to get all the benefits from being active without all the risk of injury that comes with abusing our tired joints and muscles, and while this might be true, there is one thing that you might want to contemplate adding to your routine at any age, but especially if you are a woman over 50.
Walking, Pilates or swimming can be great and have a lot of benefits, as they are safe, fairly accessible and should not cause a lot of strain on the body, but a research team at Harvard has found that adding burpees to your routine might be the key for a stronger body. There is a reason why so few people like doing these, they are intense and really quite tiresome, plus, doing them well takes a lot of effort and concentration, but they seem to have a lot of pros too according to these researchers. They are intense but efficient, require no equipment, and help build strength, endurance, and coordination.
Could burpees be the answer to exercise after a certain age?
As we have mentioned, they are really challenging at any age, but if you are exercising, that is what you want, an exercise that can push your body to engage multiple muscle groups at once and that you can potentially do without that much equipment, something that will improve your cardiovascular fitness, burn calories quickly, and help prevent muscle loss. And the one exercise that seems to have it all is burpees, sadly.
The reason why they are so recommended for women over 50 in particular is because muscle loss, osteoporosis, increased risk of heart problems and weight gain are common concerns after menopause, so adding an extra to your exercise routine that helps prevent all of these issues is a no brainer for many.
Plus, as it requires no extra equipment and barely any space, there are very few barriers of entry and little reason not to stick to a routine that incorporates them. You can also alter them to match your ability and build up over time.
How to do burpees correctly and safely
Here is how to do a basic burpee:
- Start by standing with your feet hip-width apart and your arms at your sides.
- Lower into a squat by bending your knees and pushing your hips back.
- Place your hands on the floor in front of you.
- Jump or step your feet back to a plank position. Keep your core tight and back straight.
- Lower your chest toward the floor, either with a full push-up or just dropping your body gently if needed.
- Press up, jump, or step your feet back toward your hands.
- Return to standing and finish with a small jump, lifting your arms overhead.
If you need a lower-impact version, skip the push-up or the final jump depending on the joint you are trying to protect. You can also use a bench or sturdy chair to reduce strain on your knees or wrists. Remember that what matters most is consistency, not perfection and that you can always build p to the tougher version of the exercise once you have done enough of them. Try to focus on making your movements fluid and on not getting stuck in one position, as three well done reps will be better for your body than ten badly done ones.