04/04/2026
I had this conversation with a group of lovely over 50s friends yesterday & yes I am one of those!
Yes! Weight-bearing exercises for women over 50 are crucial for building bone density, maintaining muscle mass & improving balance to prevent falls.
But as soon as we hear the word 'Weight-bearing' we assume we mean actual weights like dumbbells / hand weights / leg weights etc...
Lets move those types of weights aside for a minute...
Did you know high-Impact weight-bearing activities can be where both feet leave the ground.
Think about it...
Like Jogging, Running, Jumping Jacks or Jumping Rope, Tennis, Dancing or Aerobics & Hiking.
Yep. Not a weight in sight!
Just as good are Low-Impact Weight-Bearing activities for maintaining bone health with less stress on joints.
Like Brisk Walking, Stair Climbing & Stair decent, Gardening, repeated Sit to Stands, Single-leg sit to stands, Seated Foot Stomp...
The list could go on...
For Balance & Stability -
Tai Chi or Qigong, Single-leg stands like the Tree Pose, Chair Yoga, Physio-Chi, Ai Chi, Hydrotherapy.
As always you start with a warm-up & use good form with Chi & Yoga, within your own abilities.
Think outside the square, just because someone says 'weights' its doesn't mean the weights you may think.
Be Active
Be Aware & Be Adventurous x
