Age doesn’t matter, not just for love but for exercising as well. You are not too young and too old to have an active lifestyle. We all know that working out is important for our body as well as for our mental health. At times, people tend to worry that exercise could be ineffective once they get old or their body might not be able to handle the pressure of such routine. But the vigor and eagerness to be healthy shouldn’t fade along with our younger years.
It is important to exercise regularly in order to ensure a healthy and fit body. That is why starting at an early age can be quite advantageous however if you are one of the people who have been too much preoccupied with the busy lifestyle and doesn’t have time to workout at all, then it is time to get serious. Even if you are already at the age of 60 or beyond that milestone, you can actually be active and healthy. Did you know that exercising three times a week for at least 30 minutes can make a change for your heart, lungs and muscles as if they’re ten years younger? You have the power to build up your physique and prevent such health issues to attain longer life. So engage with a broad range of activities such as athletics and aerobics. Don’t be afraid of trying out things and never make excuses about the ability of your body because you don’t have to be young to engage with workouts!
Best Workout Routines for Women Over 60
As we age, our body changes. We do know that the body of a 60-year old woman is technically not the same as of those in teens or younger adults. For that reason, there are indeed certain movements that could put a strain in your body so it is important to accept the fact that there are ideal workouts which considers your age and body condition. It is crucial to seek your medical professional’s advice in order to determine what’s appropriate for you while bearing in mind your personal medical history or conditions such as arthritis, asthma or osteoporosis. Once you get the clearance, you can now start drafting your workout plan. But it isn’t about simply putting random exercises together. Let us share you the best exercises or workout routines that are designed specifically for older women!
Basic Breathing Exercise
First, let’s start with the basic way of breathing. Place your feet in hip-width apart. From the standing position, bend your knees while your shoulders stacked over your hips. Lengthen your neck by pressing your shoulders away from your ears and begin to inhale through your nose. It is important to ensure that the sides of your lower ribs expand with air but never let your shoulders rise up or ribcage to splay apart while doing the routine. Then begin to exhale through your pursed lips. You will feel the pulling movement around the triangle area between your hip points and pubic bone as if you are zipping your pants up. Aside from that you’ll notice how the abdominal wall squeezes tight as if you are lacing up a corset. This exercise primarily targets the midsection (between ribs and hip bones) of your body which is also a great way to warm up thoroughly before you proceed with stretching routines.
This is one of the best upper body exercises you must include in your workout program. Lower your chin towards your chest and slowly roll your head towards your right shoulders and roll it back up towards the left side. This routine would form a circle shape rotating above your shoulders. Primarily, it targets your shoulders, neck and back in order to promote flexibility on those areas. It will also improve your posture and giving you a chance to alleviate problems like headache and knotted muscles on your neck and back.
Most women love squats to have greater butts. However, for women over 60 it is a great way to stay in shape too! This will help you attain flexibility in your knees and calves while strengthening your thigh muscles. Start by standing with your feet in a parallel position. Slowly bend your knees towards the direction of the floor and hold that position. Your knees now should be on either side of your body in a specific angle. There are times that it could be quite hard to maintain or stay in squatting form so holding to a table leg or a sturdy railing can be a great help in order to maintain the position and prevent yourself from falling.
You can still do push-ups that will help you strengthen your core. Though it can be quite a feat for your wrists since you’ll be placing most of your full body weight on them, there is still a way to include this beneficial routine into your workout program. Standing push-up is a modified version that gives a lesser strain on your wrist joints. Simply find a good wall and slowly lean into it. Place your arms towards the wall in a wider than your shoulder distance while your body is in a reasonable space. Broaden your collar bone then engage your core as you inhale and bend your elbows as your chest gets closer to the wall. Hold the position and then slowly push yourself away from the wall as you exhale. Repeat the routine into a set of reps.
This routine will help you to improve mobility of your leg and feet along with a chance to prevent arthritis. Start by lying on your back forming a straight line on your body. Slowly raise your right knee and reach out your left palm placing it over your kneecap. Then gently bend while stretching your right leg to proceed in moving your foot in circular motion. Do the same routine with your other knee.
Standing Spiral Twist
Making your spine supple is beneficial to your body and wellness which it is great to add this routine to your daily exercise. Start by standing with your feet apart. Place your arms loosely on your sides and then slowly twist your body at the waist area. Perform the twist as much as you can as you aim for the other direction. Do the same twist to the other side.
There are so much more you can do and incorporate in your workout plans. The options are actually limitless as you also enjoy great activities like:
- Walking or Jogging
- Rowing Machine
Duration may be a factor you should consider when doing any of these routines and activities but never back down in challenging yourself to be active. After all, everyone should aspire to be healthy and fit!
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