Most women in their 60s take their retirement package. They become less active. As much as they cannot be able to do high-intensity exercises, they can stay fit and transform their bodies. Being over 60 years does not mean that you cannot maintain your level of fitness. I will share various exercises and ways of fitness for women over 60.
Fitness For Women Over 60.
Being over 60 doesn’t mean you have to give up on your fitness. You still need to keep your body fit and healthy to do the day-to-day activities. As such, you must visit the gym. However, you can do some exercises at home if you are not a gym type.
As you grow older, muscle mass decreases due to less activity. As such, you need to do exercises that will grow your mass muscle. Your joints become weak due to ageing effects. So you will need to keep those joints more flexible and active to avoid ageing side effects.
More so, balance becomes a challenge as the ageing effect catches up with you. You don’t want to be falling while walking. Getting injured as an adult must be avoided at all cost because it might be difficult to recover fast. Therefore, you must make sure that you do exercises that will keep your body strong and balanced to break a fall.
You still need to transform your body even if you are above 60 years old. Exercising can delay the development of wrinkles. You can shed off additional kilos. Maintaining a good body weight can keep your body healthy from chronic diseases such as heart attack, stroke and many others.
Therefore, exercising can transform your body and keep the heart rate, blood pressure at a good rate.
How To Transform Your Body At 60?
You can have that beach body as a 60-year-old if you take of your body properly.
Seniors suffer from chronic diseases, poor posture, lack of flexibility, balance and strength due to ageing effects. However, if you keep your body active, you can transform your body. You must at least exercise the major body muscles. Your exercises must at least target the shoulders, back, arms, legs, core and chest to keep the physical body active.
To transform your body, you can do exercises that promote weight loss, healthy cardiovascular. In addition, the exercises must keep chronic diseases at bay. Most importantly, eating healthy food will keep your body in good shape.
60 Year Old Woman Body Transformation.
It’s possible to have that summer body or your teenage body when you are a 60-year-old woman. You got me right, transforming your body when you are over 60 is possible. Imagine yourself on the beach wearing your bikinis. It can be a reality if you do the right exercises to transform your body.
You will need to maintain a healthy body weight and make sure that you don’t gain more weight. As mentioned above, exercising can delay the development of wrinkles. There are many exercises that can be done by a 60-year-old woman to transform the body. Below are some of the exercise that can be done.
Losing weight can transform your body in an amazing way. Some women are struggling to lose weight. Others have annoying armpit and tummy fat. When you are old weight gain can affect your joints and you might end up having body and joint pains.
As such, shedding off some fat can help to have fitness women over 60 years of age. Weight gain can also lead to diseases such as strokes, diabetes, heart problems and many others. As a fitness women over 60 years of age, you can lift weights. However, you have to lift light weights to avoid straining your body. Some dumbbells exercises include bent-over rows, overhead press, renegade arm row, and more.
These exercises are good for toning the body and they can help you lose some fat. The weight lifting workout is also good for building muscle mass.
As such, lifting the weight can transform your body by shedding off weight and making your body stronger.
As you grow older, your metabolism rate lowers. As such, you need to exercise your body to remain healthy. A normal metabolism rate keeps your body energetic. As a 60-year-old, you need all the energy to move your body and to do day to day activities. High metabolism rate can also help you to burn calories faster, thereby transforming your body.
Cardiovascular exercises are good for keeping your metabolism rate balanced. So you should consider swimming, walking, jogging, biking and more exercise that keep your heart pumping faster. Thereafter, you can enjoy the effects of a healthy metabolism rate.
As you grow older, the bone mass and the joints weaken. Other suffer from body pains and injuries. As such, their posture ends up being compromised. Therefore, the 60-year-olds must at least do exercises that strengthen their backbone, core to remain stable with a good posture. Below are some of the exercises to make the fitness women over 60 possible.
This is an easy workout that can be done when you are doing stretching and breathing exercises. It keeps your chest and back in good shape. In addition, it keeps the spine in good condition.
Seated Low Row.
This exercise is good for strengthening the back. In addition, it can also work the shoulders and arms muscles. For older people whose bodies are weak, strengthening the back muscles can improve the spine and the posture.
Pilates target the core, abs, lower back muscles, and more. In addition, the Pilates can relieve back pain and improve posture. It is also good for improving flexibility.
Fit 60-Year-Old Woman.
An exercise routine for the over 60s
Seniors need to exercise but they cannot exercise like young people. That is they cannot spend more time in the gym or exercising. The time that they spend in the gym is less compared to younger due to ageing effects. Therefore, spending at least 30 minutes per day in doing exercises can keep the 60-year-old woman fit. Below is a routine that can be followed by fitness women over 60 years of age.
- Seniors of that age can do activities that promote flexibility, strength and balance for 2 days in a week.
- They should at least dedicate 150 minutes of moderate-intensity exercises per week. However, those who are used to high-intensity exercises; they can do at least 75 minutes of high-intensity exercises per week.
- Overall, they should avoid spending more time seated and lying. They should try their best to stay physically active. If they cannot do the moderate-intensity exercises, they can at least do the light activities.
Strength Training For 60-Year-Old Woman.
Strength training is good for improving muscle mass, bone density and preventing chronic diseases. Therefore, senior women must do strength exercises to keep their bodies safe. As such, if you a new in the gym or in exercising, you can start by doing moderate-intensity exercises.
Then when the body is used to the challenge, you increase the intensity. However, what matters is staying active. As a 60-year-old woman, you can do at least three exercises per week that target the main body muscles. You can do three sets and at least 10 reps of each workout. Below are some of the strength exercises that you can do as a 60-year old woman. You can choose exercises that you are comfortable to do them.
- Shoulder press
- Knee push-ups
- Resistance band rows
- Lateral side-step with resistance band
- Bodyweight squats
How To Remain Fit After 60?
There are a lot of exercises that have been discussed above that can be done by 60-year-olds. As such, it is recommended to stay active as a senior to keep your body fit.
You must make sure that you are physically active each and every day. However, this does not mean you have to do the gym exercises. You can do simple activities, such as watering your garden, walking, jogging, cooking and many other days to day activities.
They just have to avoid spending most of their time sleeping and seating. Besides doing the day to day activities, make sure that you do strength, cardiovascular, flexibility and balance exercises. You are not expected to do high-intensity exercises but to at least stay physically active. In addition, you must eat healthy food. You should avoid adding more calories.
But make sure that you eat food that promotes bone density and strength. You should improve their immune system with the food that they eat to stay healthy.
Weight Training Over 60 Years Old.
As a 60-year-old woman, you are allowed to lift weights. Weights are good for building muscle strength, bone density and reducing injuries. However, you are not expected to lift heavyweights. You must lift weights that can challenge your body but not strain your body. Therefore, don’t make any excuses when it comes to weight training.
Below are some of the weights exercise that can be done by fitness women over 60 years old.
- Overhead press
- Dumbbell squats
- Triceps extension
- Bent-over rows
- Front raise
Fitness Women over 60 might sound awkward but it’s possible. As you grow older, the body gets weaker. However, it doesn’t mean you have to avoid going to the gym or exercising.
You need to stay fit. As such a 60 year old woman can do exercises that target at least all the major body muscles. They should do exercises that target the chest, shoulders, arms, back and legs to stay fit and healthy. They can lift weights, to strengthen their bodies and to improve balance and bone density.
Some of the exercises that can be done by seniors include overhead press, swimming, walking, punching, and many others to keep themselves fit. Most importantly, eating healthy can keep them in good shape.
Which exercises keep the 60 year old woman fit and healthy? Let’s have a conversation by sharing your experiences.
Alternate between aerobic and strength training exercises five days a week, for a total of at least half an hour of activity on each of those five days. Find things that you are interested in doing. Find something that you enjoy doing that’s new to you or activities that you’ve done in the past that you liked, and start moving. You could engage in activities such as walking, cycling, playing sports, dancing, or doing Pilates.
If you are above the age of 65, it is highly recommended that you steer clear of the activities listed below:
1. Squats with dumbbells or weights.
2. Bench press.
3. Leg press.
4. Long-distance running.
5. Abdominal crunches.
6. Upright row.
8. High-intensity interval training.
In order to combat abdominal fat: Consume food that is good for you. Put an emphasis on plant-based foods like fruits, vegetables, and whole grains, and pick leaner sources of protein and low-fat versions of common dairy products. Reduce your intake of items with added sugar and saturated fat, which can be found in high-fat meat and dairy products like cheese and butter.