Exercise can prevent bone loss and osteoporosis.

With the increase of age, women are more likely to suffer from osteoporosis and related fractures and height loss than men. According to the data of the National Osteoporosis Foundation, 8 out of 10 osteoporosis patients in the United States are women, and half of osteoporosis women over 50 years old will have fractures. This is largely because women's bones are thinner than men's, and with the increase of age, due to the loss of estrogen, bone strength will be lost faster. The consequence of osteoporosis is hip fracture, which can lead to inactivity and premature death.

Exercise is one of the best ways to exercise bones, and it is best to start exercising when you are young. Dr. Holovitz said: "Women have accumulated a lot of bone mass in their teens and youth, which can protect them from osteoporosis in later life."

Regardless of age, weight bearing and muscle strengthening exercise can promote bone health. Tennis, hiking, aerobic exercise or jogging can strengthen bones. Lifting weights, using exercise belts, or just standing up and lifting your toes to exercise strength, balance and flexibility can all prevent you from falling. Be sure to talk to your doctor, physical therapist or sports professional to help you decide the safest exercise that suits your age and situation best.

Exercise can control weight.

Although both men and women tend to gain weight with age, women face special challenges. Young women may find that weight gain during pregnancy will last for a long time. Then, middle-aged women lose estrogen during menopause, and the body redistributes fat cells to the abdomen, which may hinder weight loss. Because muscles burn more calories than fat, women's muscle mass will decrease with age, so it is difficult for them to maintain or lose weight.

Exercise can help women maintain and build slim muscles, making them look and feel slimmer, thus offsetting these factors. Exercise can also burn extra calories, otherwise these calories will accumulate into fat. Researchers from Northwest University studied 3,500 men and women for 20 years. The results showed that all the participants gained weight with age, but those who exercised gained much less weight. Women especially benefit, gaining less weight 13 pounds on average than women who don't exercise.

If you want to look younger, enhance your immunity, recover your health and reach your ideal figure, the following five steps are absolutely impossible for you.