5 Exercises for Women Over 60
The American College of Sports Medicine says that a 60-year-old woman who exercises regularly can be as strong as an inactive 40-year-old woman. You do not have to be ashamed if you are already aged 60 and above. You can still do exercises in order to lose fat, improve stamina and retain the strength of your bones and muscles.
Exercises For Weight Loss
The chances for gaining weight increases when you reach 60 years old and above. This is due to the fact that aging causes you to lose muscle mass which affects the body’s metabolic rate and ultimately, an increase in body weight.
An aerobic activity that elevates the heart rate, burns fat and improves cardiovascular weight is needed. Thirty minutes of cardiovascular exercise is needed. You can do brisk walking, swimming, tennis, aerobics, and biking. Don’t forget to consult your physician first to check if you are forbidden to do any of these activities.
- Stretching The Joints
Our tendons and ligaments also change as we get older. Movements in the joint become more limited as the flexibility decreases. When your joint movement is impeded, your ability to do tasks such as walking, cleaning the house and even breathing can become hard. An expert recommends doing various stretching exercises such as doing circular movements with your ankles and rolling your head and shoulders.
Exercises That Promote Bone-Building
Our bone becomes more fragile as it loses mass, mineral content, and density in our 60s. Menopause can also result in a huge drop in the levels of estrogen which hastens the loss of bone mass by as much as 20%. Losing bone mass can cause osteoporosis.
To slow down the process of bone deterioration, doing resistance training exercises for 2-3 times a week is recommended. Exercises that you can do include carrying 10-20 pounds of weight, lunges, biceps curls and knee raises. Exercise in the morning to catch sunlight and get some vitamin D.
Improving Muscle Strength
Our muscles no longer respond in our 60’s as fast as they do back when we were still 20. As they shrink and lose their mass, they also lose tone which makes them sore and stiff. Regular tasks like opening jars and carrying the groceries will become quite hard to do. Strength training such as carrying ankle weights or light dumbbells, side leg raises and arm raises is recommended.
Pilates or Barre Type Exercises
This type of exercise is beneficial because it improves posture, stabilization, and alignment in order for you to have a strong body. You will also have good balance which is highly essential for preventing falls. You can try pitch –flying, TA –breathing, side leg lifting, abductor squeeze and glute kick back.
These are only just some of the exercises that women over the age of 60 can do. Always remember to warm up properly such as marching in place before doing any workout to promote blood and oxygen circulation. Also, remember to get your vitamins and be on top of your health check –up. If you have in the Hialeah, FL area, call us today for a check –up or for one of our IV Fusion Treatments. Call us today.
May 19, 2017 10:47 am
Categories: Senior Health