If you study the media on how to keep fit in middle age, you’d be forgiven for feeling pretty overwhelmed. Sure, you’ve heard about trendy branded workouts, HIIT workouts or strength workouts, but where do you even start to figure out what’s right for you?

The beauty of a Step class is that it encompasses all of these essential ingredients wrapped up tidily for women of a certain age.

So what do you actually do in a Step class?

Step Aerobics is an exercise routine where you step up and down on a special platform, usually building up a pattern of sequences with upbeat, catchy music. It’s then followed by a section of strength building exercises and finished with a cool down & stretching. It’s a comprehensive workout that ticks all the boxes.

Above all it is ideal for midlife women. Read on to find out more.

Why Step Aerobics is especially beneficial for mid life women.

Cardiovascular Health. Step Aerobics is a great way to improve your cardiovascular fitness. This can help improve blood pressure, your body’s ability to utilise oxygen, overall function & reduce the likelihood of developing cardiorespiratory conditions in the future. (1.)

Musculoskeletal Health. We hear a lot about the importance of maintaining muscle mass as we age. Sarcopaenia (age related muscle loss) is undoubtedly one of the major factors influencing overall daily function and ability to live life to the full. Carefully created sessions encompassing upper body, lower body & core are beneficial for supporting joints, stabilising blood glucose levels, improving mobility and boosting energy levels. Furthermore, step training is highly functional- how often do we need to step up & down confidently each and every day? ( 2.)

Bone Density. Participating in exercise which specifically boosts bone density is so important for post menopausal women as bone loss starts to accelerate during this time. Regular weight loading exercises and balance work can help to maintain a stronger skeleton reducing the chance of fractures in later life. Step Aerobics has been shown to significantly reduce bone reabsorption in Post Menopausal Women with low bone density. (3.)

Low Impact. Step is mid to low impact, therefore especially beneficial for those who are new to exercise, or have struggled with knee due to fluctuating hormones, so step aerobics is much more suitable. You can always ramp up the intensity of your step class by increasing your risers (height,) making larger arm movements or adding small weights depending on how you’re feeling on that day.

Balance. A recent study on the effect of Step Aerobics on the balance & stability in women over 50. It compared Step with more static exercises and found that dynamic (moving) balance work had better improvements in postural stability than static balance work. (5.)

Metabolic Health. We always hear about exercise burning calories but less often hear how it improves your metabolic health. Improving your metabolic health can lead to improved insulin sensitivity, more efficient calorie usage and therefore aid weight loss.

Mental Health. There’s increasing recognition that regular exercise can enhance mood, reduce anxiety & depression and in some cases be even more effective than antidepressants. (4.) Increasing the intensity of your step class can have a positive correlation with reducing tension, anxiety and fatigue . (6.)

Sleep More. Sleep deprivation can be a major cause of distress for peri and post menopausal women. Step aerobics (mid-high intensity) has been shown to improve sleep quality and increase melatonin levels for these women. (7.)

Conclusion.

Step Aerobics is very good for us.

It’s especially good for middle aged women.

With feel good music and an infectious rhythm and the shared satisfaction of working out together - what’s not to love?

See you Friday morning at Devoran Village Hall!

References:

1. Mendes R, Sousa N, Garrido N, Cavaco B, Quaresma L, Reis VM. Can a single session of a community-based group exercise program combining step aerobics and bodyweight resistance exercise acutely reduce blood pressure? J Hum Kinet. 2014 Nov 12;43:49-56. doi: 10.2478/hukin-2014-0089. PMID: 25713644; PMCID: PMC4332184. Accessed Mar 14, 2022.

2. Hallage T, Krause MP, Haile L, Miculis CP, Nagle EF, Reis RS, Da Silva SG. The effects of 12 weeks of step aerobics training on functional fitness of elderly women. J Strength Cond Res. 2010 Aug;24(8):2261-6. doi: 10.1519/JSC.0b013e3181ddacc6. PMID: 20634751. Accessed Mar 14, 2022.

3. Wen HJ, Huang TH, Li TL, Chong PN, Ang BS. Effects of short-term step aerobics exercise on bone metabolism and functional fitness in postmenopausal women with low bone mass. Osteoporos Int. 2017 Feb;28(2):539-547. doi: 10.1007/s00198-016-3759-4. Epub 2016 Sep 9. PMID: 27613719. Accessed Mar 14, 2022

4. Newton M. Effect of exercise intensity on mood in step aerobics. J Sports Med Phys Fitness. 1997 Sep;37(3):200-4. PMID: 9407751. Accessed Mar 14, 2022.

5. Clary S, Barnes C, Bemben D, Knehans A, Bemben M. Effects of ballates, step aerobics, and walking on balance in women aged 50-75 years. J Sports Sci Med. 2006 Sep 1;5(3):390-9. PMID: 24353456; PMCID: PMC3842139. Accessed Mar 14, 2022

6. Kennedy MM, Newton M. Effect of exercise intensity on mood in step aerobics. J Sports Med Phys Fitness. 1997 Sep;37(3):200-4. PMID: 9407751. Accessed Mar 14th, 2022

7. Cai ZY, Wen-Chyuan Chen K, Wen HJ. Effects of a group-based step aerobics training on sleep quality and melatonin levels in sleep-impaired postmenopausal women. J Strength Cond Res. 2014 Sep;28(9):2597-603. doi: 10.1519/JSC.0000000000000428. PMID: 24552792. Accessed Mar 14, 2022.