As we all know, our bodies undergo changes as we age. Some of these changes can make maintaining an active life challenging. However, with the right knowledge and guidance, we can maintain or embrace a new exercise habit, even when we are over 60.
That one commitment can help us to get a bit more fit or help us to stay fit longer. And it will also expand and extend the possibilities for a truly enjoyable and fulfilling, long and healthy life.
We owe it to ourselves and to those we love to be as healthy and fit as we can be to ensure a quality life full of adventures and happy memories for many years to come.
Exercise Tips You Can Apply Today
Regular exercise is critical to maintain physical health, strength, and overall well-being, regardless of our age. But as we enter our 60s, it becomes especially important to adopt exercise as a regular part of our lives.
Routines that are tailored to our changing bodies can help us stay fit and also help us to prevent age-related illnesses and physical limitations.
For example, many exercises help improve overall physical health but also help reduce joint stiffness while enhancing cardiovascular health.
Certain exercises also help us to preserve our mobility, flexibility, and balance.
These are all qualities that are key to both physical and cognitive health as we age. That’s right, even our brains benefit from exercise.
Exercise Options for Women Over 60
It’s important that we
- Start with activities that match our fitness level,
- Consult with a healthcare professional if necessary, and
- Listen to our bodies as we try out new things.
Here are some practical ways to begin including exercise in our daily lives:
Take Up Walking
Walking is a low-impact exercise that provides an excellent cardiovascular workout to improve heart health, enhance circulation, and boost mood. Start with shorter walks. Gradually increase the distance and intensity. Consider joining walking groups or finding scenic trails to make it a more mindful, enjoyable and social experience.
Water Time
Swimming and water aerobics are gentle on the joints, making them an ideal choice for women over 60. These activities provide cardiovascular benefits without putting excessive stress on the body. Water supports the body, reduces impact, and increases resistance, helping to improve muscle strength, flexibility, and balance. Many community centers and gyms offer water aerobics classes specifically designed for older adults.
How About Yoga and Pilates?
Yoga and Pilates are fantastic options for women over 60, as they focus on flexibility, strength, and balance. These mind-body practices also promote relaxation, stress reduction, and mental well-being. Both yoga and Pilates can be modified to accommodate different fitness levels and physical abilities. Consider joining classes specifically tailored for older adults or consult with a certified instructor to create a personalized routine.
Do Strength Training
Strength training is key for maintaining muscle mass and bone density, especially as we age. Engaging in weight-bearing exercises, such as using resistance bands, dumbbells, or bodyweight exercises, helps improve strength, balance, and posture. Strength training also aids in the prevention of osteoporosis and reduces the risk of falls and fractures. Start with lighter weights and gradually increase resistance over time, ensuring proper form and technique.
Another Option Is Tai Chi
Tai Chi is a gentle, low-impact exercise that combines flowing movements with deep breathing and mindfulness. It improves balance, flexibility, and mental focus. Tai Chi also helps reduce stress, improve sleep quality, and increase overall relaxation. Joining a Tai Chi class or following instructional videos can introduce you to the technique and help you gradually master the movements.
Health Screenings Are Essential for Women Over 60
As women age, the risk of developing chronic illnesses and diseases, such as cancer, heart disease, and osteoporosis, increases.
Exercise is important. What’s equally critical? Staying up to date with regular health screenings, such as mammograms, bone density tests, and cholesterol checks.
These preventative measures can help detect any potential health issues early on, leading to better outcomes and care.
Regular check-ups with your medical care provider are also fundamental to maintaining optimal health.
They can offer vital information about any potential risks or concerns you may have and help you develop a personalized wellness plan to address them.
How to Stay Fit and Healthy as Women Over 60
As women over 60, we can take a huge step towards maintaining our health and wellness by incorporating exercise into our daily routine.
Equally important is staying current with health check-ups, routine preventative testing, vaccines, and having a full physical every few years to have a more in-depth assessment of a wider group of key health indicators.
It’s never too late to start leading a healthy lifestyle; the key is to commit to making choices that align with that priority most days, and to take pride in our efforts to stay fit, vibrant and alive.
Your future self will thank you for each step you take, no matter how small!
Surround yourself with others who put their health first, too, and watch your willpower and motivation soar!
Let’s Start a Conversation!
What exercise habits do you currently enjoy? Are there new active hobbies you hope to explore? How would you describe your activity level now? How would you like to maintain or change that? Do you have friends in mind who may want to support you and become an exercise accountability partner? What challenges do you face when trying to implement a regular fitness habit? Share your challenges with other readers, and let’s try to come up with winning strategies together.
