Exercise and nutrition are essential parts of a healthy lifestyle throughout life and as we age our needs constantly change. More and more research shows that regular exercise is particularly important for older women and that more and more women are choosing an active lifestyle. In this article you will learn about the benefits of exercise after 60 and how you can stay 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 primarily mean high-intensity training. Everything else is considered a leisure activity and both are important. Because high-intensity training is so demanding on the body, it needs enough time between workouts to fully recover. On the days between high-intensity workouts, it's okay to be active and move your body.
Sport after 60: The health benefits of training in older women
Doctors and researchers recommend that older women stay as active as possible without overexerting themselves. For 60-year-old women, exercise contributes to a longer, healthier and more joyful life. The benefits of exercise as you age include:
- Regular exercise means more energy
Even if it seems counterintuitive: inactivity makes you tired 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 combat stress hormones, promote healthy sleep, and make you feel more alive and energetic overall.
- Exercise helps prevent and counteract illnesses
Heart disease, osteoporosis, depression and diabetes are common illnesses in older women and are often fatal. Fortunately, a more active lifestyle can help prevent these diseases or relieve the unpleasant symptoms if you already have them. If you're at risk of illness, exercise can be the key to warding off a nasty illness.
- Regular exercise improves brain function
The mind and body are much more closely connected. A healthy body also 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 almost 50%.
The best exercise exercises for 60 year old women – cardio workouts and strength training
Before beginning an exercise program, you should consult a doctor to ensure that you are healthy enough to exercise and to determine which exercises are ideal for your current fitness level.
Before starting a workout, be sure to do stretching exercises to warm up. This reduces the risk of muscle strains and improves mobility. Be careful not to jump or stretch too far as this will only aggravate the muscles. Some good stretches are: triceps stretch, seated twist, standing biceps stretch, and spinal stretch.
When it comes to cardio training, it's not so much the type of exercise that matters, but rather the intensity. The choice of activities is virtually limitless – do what you enjoy most. Trying different sports and exercises is a great way to keep things varied and fun and prevent you from burning out or becoming bored.
Pilates for women over 60
Pilates is suitable for people of all ages because you can choose the intensity yourself. It's particularly good for people over 60 because it puts less strain on the joints than other activities. Additionally, you can practice Pilates at home or in a group. Pilates is very popular with older women because it does not require any weight-bearing movements and therefore there is a relatively low risk of injury. It is also great for improving mobility and balance as well as strengthening core muscles.
Sport over 60: Cycling
Cycling is another great activity that gets the cardiovascular system going. Depending on the intensity of cycling and the time you spend cycling, you can burn a lot of calories and build endurance quickly. Cycling is also perfect for building muscle strength.
Stretch with yoga
The ancient yoga practice was designed to center oneself while improving mental, physical and emotional health.Yoga has proven to be usefulto lower blood pressure and reduce anxiety. It can also make it easier to fall asleep, regulate hormone levels, burn fat, build muscle, increase flexibility and improve posture. Yoga can even be practiced while sitting, and you can learn it in local classes, on videos, or even on the Internet.
Stay fit at 60: Get back in the water with swimming and water aerobics
Gravity and time take a toll on our bodies. As we age, our joints often wear out, leading to pain. Some medical conditions can make exercising extremely painful. However, there is no reason to give up exercise completely. To swim,Water aerobics and other water sportsare suitable for all ages!
When training in water, there is practically no joint pain that occurs with other sports, since our body is almost weightless in water. It's also a great way to strengthen your heart, improve endurance and build muscle.
Strength training with dumbbells
Strength training has been proven to reduce symptoms of diabetes, osteoporosis, back pain and depression while helping you control your weight. It also contributes to a higher metabolism andbetter blood sugar controlat. Dumbbell exercises are one of the best strength training options for women over 60 when performed with proper precautions. With dumbbells you can strengthen individual muscle groups while improving your balance and flexibility.
