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Women 50+ are urged to stay fit - wisely

In their 30s, women worry about gaining weight on their hips or butts. But by the time they reach their 50s, approaching or already into menopause, the fat action shifts to a woman's midsection. This, says exercise physiologist Robyn Stuhr, is the abdominal weight gain associated with changing hormones. It can signal potential heart disease, diabetes and other health problems associated with aging. Stuhr is director of the Women's Sports Medicine Center in New York. In her video/DVD series "Keeping Fit in Your 50s," Stuhr demonstrates simple exercises that can promote strength, flexibility and aerobic fitness. "She likes to focus on how women 50 and older can start exercising and how they can avoid mistakes such as: ● Doing too much too soon. "You get enthusiastic, and sign up for killer aerobics, weight training and Pilates," Stuhr says. Charging into a challenging exercise routine too quickly can create injuries or leave you worn out and unmotivated. ● Starting without getting advice from a health professional. Stuhr advises exercisers to check with a sports medicine facility, physical therapy practice or hospital for advice before beginning. If you have knee or back injuries or other health issues such as diabetes, a health professional's advice is vital. ● Beginning with a class that's not designed for beginners. It can lead to sore muscles and frustration. Instead, Stuhr recommends beginners start with a home program that helps develop strength and endurance. "Don't do anything that hurts. Or change it so it doesn't hurt you," she advises. Stuhr, 51, has made exercise mistakes. "I went to a water exercise class once, and I had a shoulder injury," she says. The instructor kept pointing to her: " 'Over there. Lift your arm way out of the water.' "I couldn't do it." Stuhr learned an important lesson: Be sure to discuss any physical limitations you have ahead of time with a class instructor.