As we get older, it is advisable to be as physically active as possible. The reason for that is the fact that inactivity is much more dangerous for people over a certain age. However, exercising might be kind of difficult after a certain age, and as a result, it is important to know which exercises to choose. Running is one of the best physical exercises for anyone, especially for people over the age of 39, and especially for women. It does not have any hidden dangers, and it has lots of benefits.
Running Has Lots of Benefits for the Body and Mind
First of all, running will make you healthier, and fitter. On top of that, it will increase your strength. However, before you start running, you need to talk to your doctor, and see if he is okay with it. According to the Centers for Disease Control and Prevention, women over the age of 39, need to perform at least 75 minutes of exercising per week. Running is one of the most reliable exercises, because it is intense, and it has various benefits. It is also advisable for a woman to combine running, or any other cardio exercise with strength training exercises. This combination will lead to muscle strength and to a better bone density.
There are various benefits which a woman over the age of 39 gets from running. Of course, one of those benefits is the calorie burning. Since running is intense, calories will be burnt. Running also reduces the risks of developing diabetes, or any other illnesses which are associated to a sedentary lifestyle. Running also reduces the odds of depression, because the activity releases endorphins in the body, which trigger a state of happiness. It is also excellent for the bones and muscles, which prevents osteoporosis, a condition which affects women who have reached menopause.
Take It Easy At First and Then Increase the Intensity
In case you are not accustomed to running, start slow. Do not start sprinting, or join a marathon. In the first 2 weeks, you should do a combination between running and walking. You can run for 2 minutes, walk for 3, and so on. Then, you can increase the running period, and see how it goes. After these two weeks you should be able to run for half an hour without getting tired. Before each running session warm up for 10 minutes. Walking is a good exercise for warming up. You also need to cool down after a running session. Do not stop directly; make sure that you continue walking for a period of time.
Before you start running, make sure that you have the proper equipment for the job. Shoes are very important, because if you do not run in running shoes, you risk getting injured. Also, consult your doctor first, and see if you do not have any problems which could prevent you from running. That being said, follow these simple rules, and start running.