Most women are either busy balancing their work life with their personal life 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 their kids will be fine, they decide to get involved in things they probably never would have thought of. For example, focus on their physical condition. The first step is to think yes, you are going to start training today. The next thing to think about is what exercises women over 60 can do!
Exercising isn’t easy at any age, but it can be especially daunting for women over 60 who have never exercised before. This may be especially true for those who have underlying health conditions or who have led only sedentary lives.
Don’t worry because exercise can be an incredibly beneficial and enjoyable 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 should keep in mind before start exercising.
Benefits of exercising regularly
If you’re new to exercise or haven’t done it because you’re interested, you’ll be thinking of ways to skip it once or twice a week. But it’s better not to and to exercise regularly, as it can help improve physical and mental health, increase mobility and reduce the risk of chronic diseases. Rattan added: “It also empowers them because they can retain their independence. Exercising also provides a feeling of well-being.
Exercises for women over 60
Here are five of the most beneficial exercises that women over 60 can do:
1. Walk
You don’t have to hit the gym right away. Older people can benefit from walking, which is one of the least demanding forms of exercise, according to the expert. It’s also one of the most accessible exercises, so you can’t find any excuse not to do it.
2. Aquagym
You like to swim ? So try this. Water is known to support your joints, so water workouts are “perfect for those with arthritis or other joint issues,” the trainer said. Among other things, water aerobics helps develop strength, flexibility and balance. You can get all of these benefits without putting undue strain on your body.
3. Muscle training
Once you get older, you might face muscle wasting, which occurs when muscles waste away.
According to Rattan, strength training is one of the best methods to counter the effects of muscle atrophy in older people. It can help increase bone mineral density, insulin sensitivity, and help them manage their weight.
4.Yoga
A lot of research has been done on yoga and its health benefits, and Rattan said studies have shown yoga can provide neurological and mental benefits. It can also maintain physical mobility as well as functional independence in the elderly.
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 it is one of the great choices for seniors who want to improve their balance.
Exercises to avoid for women over 60
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 what exercises to avoid.
1. Climbing
It requires exceptional grip in addition to strong arms, back and legs. Finger injuries and rotator cuff and meniscus tears are common in rock climbing, shared rattan.
2. Burpees
It could cause lower back pain or accidentally smash their knees on the floor.
3. Skipping rope
There is an increased risk of tripping over the rope or suffering an ankle or knee injury or lower back pain.
4. Crunches
Repeated flexion and extension of the lumbar region can cause lower back pain when performing crunches.
5. Headboards
They put a lot of pressure on the wrists and neck. Since the risk here is greater than the reward, it is best avoided, the trainer suggested.
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