Exercise and nutrition are essential parts of a healthy lifestyle throughout life and our needs change constantly with age. A growing body of research shows that regular exercise is especially important for older women and that more and more women are choosing an active lifestyle. In this article, you will learn the benefits of exercising after age 60 and how to keep fit.
How often should a 60-year-old woman exercise?
It is recommended that women over 60 exercise at least two to three times a week. When we talk about exercise, we mainly mean high intensity training. Everything else is considered a leisure activity and both are important. Because high-intensity exercise is so strenuous on the body, it needs adequate time between workouts to fully recover. In the days between high-intensity workouts, it’s okay to be active and move your body.
Exercise after age 60: the health benefits of exercise in older women
Doctors and researchers recommend that older women remain as active as possible without overworking. For women in their 60s, exercise contributes to a longer, healthier, and happier life. The benefits of exercising in old age include:
- Regular exercise means more energy
Although it seems counterintuitive: inactivity tires you and when you are active you have more energy. Any type of exercise promotes the release of endorphins, important neurotransmitters that contribute to pain relief and well-being. Endorphins fight stress hormones, promote healthy sleep, and make you feel more alive and energetic overall.
- Exercise helps prevent and fight disease
Heart disease, osteoporosis, depression and diabetes are common and often fatal diseases in older women. Fortunately, a more active lifestyle can help prevent these diseases or relieve unpleasant symptoms if you already have them. If you are at risk for illness, exercise may be the key to avoiding an uncomfortable condition.
- Regular exercise improves brain function
Mind and body are much more closely connected. A healthy body means a healthy mind, and women who exercise regularly have better cognitive health. Regular exercise has also been shown to reduce the risk of developing Alzheimer’s or dementia by nearly 50%.
The best exercises for women in their 60s: cardio training and strength training
Before starting any exercise program, you should seek advice from a healthcare professional to make sure you are healthy enough to exercise and which exercises are ideal for your current fitness level.
Before starting a workout, be sure to do some warm-up stretching exercises. This reduces the risk of muscle strains and improves mobility. Be careful not to jump or stretch too much as this will only aggravate the muscles. Some good stretches are: triceps stretch, seated twist, standing bicep stretch, and spine stretch.
In cardio training, it’s not so much the type of exercise that matters, it’s the intensity. The range of activities is practically unlimited – do what you like best. You can try different sports and exercises – a great way to add variety and fun and avoid getting exhausted or bored.
Pilates for women over 60
Pilates is suitable for people of all ages because you can choose the intensity yourself. It is particularly suitable for people over 60 as it stresses the joints less than other activities. Also, you can practice Pilates at home or in a group. Pilates is very popular with older women because it does not involve any load movement and therefore has a relatively low risk of injury. It is also great for improving flexibility and balance and strengthening core muscles.
Sport since the 1960s: cycling
Cycling is another great activity that sets the cardiovascular system in motion. Depending on the intensity of cycling and the time you spend doing it, you can burn a lot of calories and build endurance quickly. Cycling is also perfect for increasing muscle strength.
Stretch out with yoga
The ancient yoga practice was designed to center yourself by improving mental, physical and emotional health. Yoga has proven beneficialto lower blood pressure and reduce anxiety. It can also help you fall asleep, regulate hormones, burn fat, build muscle, increase flexibility, and improve posture. Yoga can also be practiced while seated and can be learned in local classes, in videos or even online.
Keep fit at 60: get back in the water with swimming and aqua aerobics
Gravity and time bother our bodies. As we age, our joints often wear out, causing pain. Some medical conditions can make exercise extremely painful. However, there is no reason to give up the sport entirely. To swim, Aqua aerobics and other water sports they are suitable for all ages!
When training in the water, there is practically no joint pain that occurs in other sports, as our body is almost weightless in the water. Plus, it’s a great way to strengthen the heart, improve stamina, and build muscle.
Strength training with dumbbells
Strength training has been shown to reduce the symptoms of diabetes, osteoporosis, back pain and depression, helping you to control your weight. It also contributes to a higher metabolism as well better blood sugar control to. Dumbbell exercises are among the best strength training options for women over 60 when performed with the right precautions. Dumbbells allow you to strengthen individual muscle groups while improving balance and flexibility.