Enough is enough, and too much is down right counterproductive. When you pursue a tough weight lifting routine, you are pushing your muscles and breaking them down. Resting the muscle groups between workouts is where the muscles rebuild even stronger than before to compensate against the damage.
Your exercise needs to consist of both aerobic exercise and anaerobic exercise. Aerobic exercise is the exercise which allows your body to consistently move for at least twenty minutes. I think you may relate this type of exercise with aerobic dancing. You can refer to that. Also, you can do jogging, running, swimming or even boxing. This type of exercise will help your cardiovascular function. Aerobic exercise is an essential part of your exercise over 40.
Neurogenesis means that my brain grows new brain cells daily, and, if I do not kill them with stress hormones or booze or VOC's or high fructose corn syrup, and if I challenge them with some kind of novel learning experience, they end up helping my hippocampus form or recall memories.
Another top concern for women (or at least it should be) is bone health, our bones become dense when they are put under weight bearing. If your only exercise is walking you will not put your bones under enough stress to maintain your bone density. Even though walking is considered a weight bearing exercise and is good for you, it is not nearly as beneficial to your bones as weight lifting.
To work on your balance is easy and doesn't involve expensive high tech equipment. A strong core area and core strength training go hand and hand with your ability to balance. Yoga and Pilates use a great deal of core training, typically all you need is a mat. A large part of these styles of exercise is coordinating movements through having a healthy mind and a healthy body. Focus and concentration during your exercise routine, while staying relaxed.
A prime example would be hockey players who experience a few minutes of ice time going full tilt then perhaps hitting the bench. In order for them to avoid muscle soreness, what many don't know is that they go from the ice to a gym. Many hockey players avoid the build up by hitting a treadmill or bike to go through an actual aerobic session so they will be working to keep the lactic acid at the required threshold and avoid buildup.
Heart and Lung Capacity. As we age our muscles get weaker, especially the most important one of all, the heart! Our lungs do not function as well as they used to and it becomes harder to walk up the stairs or go out for a stroll with your family. Training for aerobic capacity can keep your heart and lungs functioning longer and stronger.
Not challenging yourself with increasing weight and intensity: Too often people engage in a 'routine' a t the gym they are comfortable with. It's true you need to know what you are doing, the correct form and feel comfortable in your knowledge however you need to be changing things up. Learning new ideas or how to use a machine can challenge a muscle group in a new way and help you with your results. Changing the weight progressively will keep making the muscles you are working stronger and stronger.