Most women are either too busy balancing their professional and personal lives or juggling endless chores around the house. Many people don’t even have time to be alone, instead indulging in activities such as exercising. As they get older and know their kids will be fine without them, they decide to get involved in things they may never have thought possible. For example, pay attention to their physical health. The first step is to think that yes, you will start exercising today. The next thing to consider is what exercises women over 60 can do!
Exercising is never easy, regardless of age, but it can be especially daunting for women over 60 who have never exercised. This is especially true for those with underlying health conditions or those who simply lead a sedentary lifestyle.
Don’t worry, because exercising can be a very rewarding and enjoyable experience. You just need to know the right way. So Health Shots reached out to fitness trainer Varun Rattan, co-founder of The Body Science Academy in Noida, Uttar Pradesh, to find out what women over 60 need to keep in mind before they start exercising.
The benefits of regular exercise
If you’re new to the world of exercise, or haven’t taken it up because you’re interested in it, you’ll find a way to skip it once or twice a week. But it’s best not to, regular exercise can help improve your physical and mental health, increase your mobility, and reduce your risk of chronic disease. Rattan added: “It’s also empowering for them because they can maintain their independence. Exercise also brings a sense of well-being.”
Exercise for women over 60
Here are five of the most beneficial exercises women over 60 can do:
1. to walk
You don’t have to go to the gym right away. According to experts, older adults can enjoy walking, which is the least demanding form of exercise. It’s also one of the easiest exercises to get, so you won’t have an excuse not to do it.
2. Water aerobics
I like swimming? Then try this. Water is known to support your joints, so water exercises are “great for those with arthritis or other joint issues,” the trainer said. Among them, water aerobics help to enhance strength, flexibility and balance. You get all of these benefits without putting undue stress on your body.
3. Strength training
Once you get older, you may face muscle wasting, which happens when muscles atrophy.
According to Rattan, strength training is one of the best ways to combat the effects of muscle wasting in older adults. It can help increase bone mineral density, insulin sensitivity, and help them manage their weight.
There’s been a lot of research on yoga and its health benefits, and Ratan says studies show that yoga can provide neurological and mental health benefits. It also maintains physical mobility and functional independence in older adults.
5. Balance exercises
Tai Chi may seem complicated because it is an intrinsic Chinese martial art often used in defensive training. But experts say it’s an excellent option for older adults who want to improve their balance.
Exercises Women Over 60 Should Avoid
As women age, their bodies become more fragile and more prone to injury. While it’s important to stay active as you age, it’s also important to know which exercises are big no-nos.
1. Rock climbing
In addition to strong arms, back and legs, it also requires excellent grip. Finger injuries and rotator cuff and meniscus tears are common in climbing, sharing the vine.
This could cause low back pain, or you could accidentally knock your knee to the floor.
3. Rope skipping
There is an increased risk of tripping over a rope or of ankle or knee injuries or lower back pain.
Repeated flexion and extension of the lumbar region while performing sit-ups can lead to lower back pain.
They put a lot of pressure on the wrists and neck. Since the risk outweighs the reward here, it’s best avoided, trainers advise.