Fitness

Medically reviewed by Teddy S. Wolfson, M.D. As women age, maintaining muscle mass, bone density, and overall vitality becomes increasingly important. Strength training, often overlooked in favor of cardiovascular exercise, is a powerful tool that can significantly impact health and longevity, especially for women over 50. As orthopedic specialists who focus on the musculoskeletal system and its care, we encourage everyone to consider strength training as part of their overall fitness routine. This blog explores why incorporating strength training into your lifestyle is essential and how it can transform your body and how it ages. Why Strength Training Matters for Women Over 50 1. Preserving Muscle Mass As we age, our bodies naturally lose muscle mass—a process known as sarcopenia. This decline can begin as early as our 30s, accelerating after 50. Strength training is the most effective way to combat sarcopenia. By regularly challenging your muscles with resistance exercises, you can slow down or even reverse muscle loss, helping to maintain strength, balance, and mobility. 2. Enhancing Bone Density Osteoporosis, a condition characterized by weak and brittle bones, is a significant concern for aging women. The risk of fractures increases with age, particularly after menopause, when the decline in estrogen levels accelerates bone loss. Strength training places stress on the bones, stimulating the production of new bone tissue. This process can help maintain or improve bone density, reducing the risk of osteoporosis and fractures. 3. Boosting Metabolism Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. As you build muscle through strength training, your resting metabolic rate increases, making it easier to manage your weight. This is particularly important for women over 50, who often experience a natural slowdown in metabolism due to hormonal changes. 4. Improving Joint Health and Reducing Pain There’s a common misconception

Now that temperatures are getting cooler, many of our patients halt their outdoor workout routines (running, walking, outdoor sports) to avoid the chilly temperatures.  While it’s tempting to take the cold weather months off and simply curl up by the fireplace with a good book or binge a series, the truth is there are many benefits to working out in colder temperatures. What Are The Benefits Of Working Out In Cold Weather? Studies have shown that working out in colder temperatures can actually improve your endurance and boost your metabolism. This is because your body needs to work harder to perform in colder temperatures to generate enough heat to keep your muscles and organs warm.  The result is burning more calories while performing the same tasks in warmer temperatures.  While working out in the heat causes you to sweat and become exhausted more easily, cold-weather workouts usually enable you to go longer without those factors, allowing you to build endurance and stamina. Moreover, getting a dose of sunlight when working out outdoors provides a dose of Vitamin D and a release of endorphins, both of which improve your mood and can help fight against Seasonal Affective Disorder (which can cause depression in the darker winter months). Studies have also shown that people who exercise in the cold experience improvement in decision-making, focus, and memory. When is it too cold to exercise outside? While the ideal cooler temperature to work out in is around 50 degrees, the American College of Sports Medicine has stated that “exercise can be performed safely in most cold-weather environments without incurring cold-weather injuries. However, they recommend avoiding an outdoor workout in wind chill temperatures lower than -18 degrees. What are the best outdoor exercises in cold weather? All “cardio” or aerobic exercises like running, fast walking, jogging or

Athletes Need to “Rest and Test” After COVID-19  Before Returning to Exercise and Sports Athletes and weekend warriors, who have had COVID-19, will need to take special care and be cleared before resuming exercise, intense training and/or competitive sports. Why? Because COVID-19, a viral infection, can cause heart complications such as arrhythmia or myocarditis. Since many people don’t actually know if they had Covid-19 (many people are non-hospitalized, mildly symptomatic, asymptomatic, or pre-symptomatic), this warrants caution for everyone. So, what to do? I feel fine… is it okay to exercise again? Here are some thoughts on returning to exercise and sports, but you must consult with your physician and your cardiologist to be sure you are cleared to exercise: Exercise and physical fitness, especially outdoors now that the weather is good, can be an excellent way to improve health and emotional well-being following the pandemic outbreak and stay-at-home period. If you had Covid-19, be sure you are knowledgeable about any impact on your heart and be sure to have a cardiologist engaged that will monitor your heart health as you build your musculoskeletal strength. OrthoConnecticut Can Help Our physicians and physician assistants advise caution beginning exercise after COVID-19 and recommend consultation with a cardiologist about any cardiac conditions. For exercise advice or orthopedic concerns we’re here to help. Contact us today for an appointment and #getmovingCT!

 Anytime is a perfect time to make a resolution including moving more through exercise. Make an exercise plan that includes small, achievable goals that encourage and motivate you as you succeed. It takes 90 days to build a habit, so be sure to add the critical ingredient of patience to your mix of planning and activity. And be sure to include an attitude of flexibility, and adapt and change your exercise routines to keep them fresh and motivating. Combining different types of activities, such as Pilates with running, or yoga with cycling, can help you maximize muscle strengthening while bolstering your commitment. Here are some thoughts to consider. OrthoConnecticut Can Help Our physicians and physician assistants are available to help you if you need assistance with your exercise plan, getting advice for orthopedic or musculoskeletal limitations, or if you’ve injured yourself. Contact us today for an appointment and #getmovingCT.

Preparing for injuries can help prevent or minimize common snow skiing-related injuries and help you to avoid hospital, doctor’s offices and emergency room visits and costs.

Running Right – to Avoid Common Injuries Story by Ross Henshaw, MD, Sports Medicine Specialist, OrthoConnecticut DANBURY, CT – As any runner will tell you, this simple sport is one of the most rewarding and convenient exercise activities. It’s a wonderfully efficient way to improve your health, except when it produces chronic, nagging injuries. So what’s the best way to safely enjoy a running program? Start smart, with a progressive training schedule that gradually builds the intensity and duration of your workouts.