Be fabulously fit in your 50s

A good rule of thumb, they say, is 30 minutes of moderate activity on most days of the week, with workouts divided into three areas: aerobics, strength training and flexibility.

Women lose muscle strength and endurance more quickly once they hit menopause. Muscles and tendons tighten as they age. "You have to work out smarter, not harder."

Here are sample exercises for major muscle groups. Start slowly and work up to three repetitions of 6-12 each.

- Quads: Sit in a chair and hold hand weight on thigh midway between knee and hip. Lift leg up and down.

- Hamstrings: Tie ends of a fitness band around both ankles. Stand, holding the back of a chair, and lift leg to a 90-degree angle, then lower it.

- Biceps: Stand holding weights at your side, wrists facing forward. Bend elbows up toward shoulders and back down.

- Triceps: Hold weights with elbows back, knees slightly bent, seat tucked under. Extend arms back until nearly straight.

- Glutes: Stand in front of a chair. Sit down and get back up for easy squats. Cross arms over chest to maximize workout.

- Pectorals: Start with modified, bent-knee push-ups or standing push-ups against a wall and work up to standard push-ups.

- Core: Lie on your back with hands under hips, legs up at 90 degree angle. Engage abs and lower legs to 45 degrees. May modify with bent knees.