We all know that regular exercise is good for us, but it’s especially good for women over 50. It’s never too late to start exercising, and once you get going some of the negative effects on your health of not having exercised regularly can be reversed.

Exercise can help menopausal symptoms and helps reduce the risk of diabetes, osteoporosis and heart disease, as well as toning the body and controlling weight.

There are valuable social benefits in participating in group exercise activities as you’ll meet likeminded people, and this can be especially important if you’re no longer tied to the workplace and you value some routine in your weekly schedule. And if the thought of spending hours in the gym bores you and seems too much like hard work, there are plenty of fun ways to get the heart pumping and burn up the calories.

There are no age restrictions to cycling and you can go at your own pace. It’s a great form of aerobic exercise which is all the more enjoyable if you do it with a friend.

Active older people reduce the risk of hip fracture by taking part in regular exercise and cycling is extremely good for increasing stamina, strength and coordination. It also offers that wonderful sense of freedom that we often crave.

For the extroverts amongst us, belly dance is incredibly good for the joints and bones and offers an amazing feel good factor. It strengthens the hip and leg joints and stretches and strengthens the muscles, especially those in the lower back. Belly dancers come in all shapes and sizes and most women report that it helps improve their confidence on many levels.

Rowing offers a total body workout. It strengthens the back whilst working the joints and muscles. It’s also great fun to work as a team if you fancy joining a rowing club and have a natural competitive streak.

Once again, there are no age barriers to rowing. You could simply team up with a friend, hire a boat for an hour or two, and take turns to use the oars, whilst the other person relaxes with a healthy drink or snack and takes in the relaxing vibes of the river.

An investigation by Dr. Joanna Scurr of Portsmouth University in England has revealed that more than half of women suffer breast pain during exercise.

Dr. Scurr analyzed the breast movements of 70 women with cup sizes ranging from A to JJ. Her findings showed that even during gentle exercise, most of the women’s breasts moved far more than ordinary bras are designed to cope with.

Bras are designed to prevent up and down movement but, according to the study, they also move from side to side and in and out during exercise. Consequently, between 45 and 60 percent of women experience actual pain, and many avoid exercise completely.

Dr. Scurr recommends sports bras whatever the cup size and however vigorous the exercise. However, for A to G cup women sports bras only reduced movement by just over 50 percent.

These findings show the need for manufacturers to design bras which reduce breast movement more effectively than even modern sports bras, said Dr. Scurr.

The best support is given by “an encapsulation bra” with separate molded cups, not the current compression bras which flatten breasts against the chest wall.

Tai Chi, the ancient soft style martial art that consists of slow and graceful movements, is practiced around the world for its health benefits. It is said to improve balance and to increase health and longevity. It is favored because of its low-impact approach to exercise.

Among its many other benefits, including an increased sense of well-being in those who practice it, Tai Chi may reduce tension headaches. In a UCLA study, participants in a 15 week Tai Chi program reported reduced headache pain.

Stress is a leading cause of tension headaches. According to researchers, Tai Chi’s emphasis on relaxation, breathing and coordination may counter stress.

The study was funded in part by the National Institutes of Health.

80 to 85% of menopausal women experience hot flashes, night sweats, irritability and anxiety. Each year about 1.5 million women reach menopause. That’s 1.2 to 1.275 million unhappy, flashing, irritable women every year. Since menopause symptoms can go on for several years, these women can reach numbers high enough to qualify for a minority group status.

But help may be as simple as regular exercise, and it doesn’t have to be heavy-duty aerobic classes or powerlifting. In a study of 164 sedentary menopausal women who did no additional exercise for four months, but began either a walking program or a yoga program, the symptoms of menopause reportedly decreased and the women reported generally better health and mood.

The bottom line is that physical activity can lessen symptoms and increase quality of life for millions of women who suffer from the symptoms of menopause.

Walking, Yoga May Enhance Quality of Life During Menopause