Most women are busy balancing their professional and personal lives or busy with endless household chores. Many don’t even have time for themselves and indulge in activities like exercise. As they get older and know that their children will do just fine without them, they decide to get involved in things they probably never thought of. For example, focusing on your physical condition. The first step is to think that yes, you will start exercising today. The next thing to think about is what exercises women over 60 can do!
Exercising isn’t easy regardless of age, but it can be especially intimidating for women over 60 who have never exercised before. This can be especially true for those who have underlying health conditions or who have only led a sedentary lifestyle.
Don’t worry, exercising can be an incredibly beneficial and pleasurable experience. You just need to know the right approach. So Health Shots connected with fitness trainer Varun Rattan, co-founder of The Body Science Academy, Noida, Uttar Pradesh, to find out what women over 60 need. take into account before starting to exercise.
Benefits of exercising regularly
If you are new to the world of exercise or didn’t take it because it interests you, you will think of ways to skip it once or twice a week. But it’s better not to do that and exercise regularly, as it can help improve physical and mental health, increase mobility, and reduce the risk of chronic disease. Rattan added: “It also empowers them as they can maintain their independence. Exercise also provides a sense of well-being.”
Exercises for women over 60
Here are five more beneficial exercises that women over 60 can do:
1. Walking
You don’t have to go straight to the gym. Older adults can enjoy walking, which is one of the least demanding forms of exercise, according to the expert. It is also one of the most accessible exercisesso you can’t find an excuse not to do it.
2. Water aerobics
Do you like to swim? Then try this. Water is known to support joints, so water exercises are “perfect for people with arthritis or other joint problems,” the trainer said. Among many things, water aerobics helps build strength, flexibility, and balance. You can get all of these benefits without putting undue strain on your body.
3. Strength training
Once you get older, you may be faced with muscle atrophy, which occurs when your muscles wear out.
According to Rattan, strength training is one of the best methods to counteract the effects of muscle atrophy in older people. It can help increase bone mineral density, insulin sensitivity, and help them manage weight.
4. Yoga
Much research has been done on Yoga and its health benefits., and Rattan said studies have shown yoga can provide neurological and mental health benefits. It can also maintain physical mobility and functional independence in older people.
5. Balance exercises
Tai chi may seem complicated as it is an internal Chinese martial art that is often practiced for defense training. But the expert said that it is one of the excellent options for older adults who want to improve their balance.
Exercises women over 60 should avoid
As women age, their bodies become more fragile and prone to injury. While it’s important to stay active as we age, it’s also important to know which exercises are off-limits.
1. Rock climbing
It demands an exceptional grip as well as strong arms, back and legs. Finger injuries and tears to the rotator cuff and meniscus are common in rock climbing, rattan shared.
2. Burpees
It could cause lower back pain or you could accidentally squash your knees into the ground.
3. Jump rope
There is an increased risk of tripping on the rope or suffering an ankle or knee injury or lower back pain.
4. Abs
Repeated flexion and extension of the lower back can cause lower back pain when performing sit-ups.
5. Headstands
They put a lot of stress on the wrists and neck. Since the risk here is greater than the reward, it’s best to avoid it, the trainer suggested.
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