If you are an over 60 year old woman are you searching for appropriate exercises ?
In this article we share:
- A number of common health issues we see people in their 60s face,
- Recommended stretching, cardio and strength exercises appropriate for this age group – that aren’t too complicated and
- Tips to start exercising.
If you’d like an individualised treatment program, or the help of a trusted physio please reach out to Physio on Ross, Annandale to assist.
60+ Years Common Health Complaints
Obviously everyone is different, but as people reach their 60s it’s very normal to see:
- Reduced Balance, increased risk of falls
- Sciatic PainR (referred lower back pains)
- Chronic/Frequent Lower Back & Neck Pain,
- Joint Pain (e.g. Degeneration or Arthritis),
- Joint Stiffness,
- Reduced fitness/exercise tolerance.
Cardio for 60-year-old Woman
Our team has helped many similar women just like you! If you’re looking to build more low impact cardio exercises into your fitness regime, the following common activities may be suitable:
- Cycling,
- Swimming,
- Brisk walking.
For women in their 60s, we recommend as oftrn as possible 30 minutes of moderate intensity physical activity – preferably EVERY day of the week.
We know it’s easier said than done – but your mind and body will thank you for it!
Strength Training for 60-year-old Woman
When it comes to strength training, we advise that at on least TWO days a week some form of weight-bearing exercise be carried out .
This could include functional strength training like:
- Seated row,
- Step ups,
- Incline or wall push-ups, and
- Sit to stand.
Flexibility and Stretching Exercises for Over 60s
To improve flexibility or elasticity, we recommend women in this age bracket carry out flexibility exercises TWICE a week, such as:
- Balance Training,
- Single-Leg stance, and
- High knee marching.
Tips for Introducing Exercise into your week
If you are apprehensive or break out in a cold sweat at the thought of exercising, please be assured this is very normal.
Here are some ideas to help introduce exercise and find enjoyment in it!
- Make it social – You dont have to get involved in your programme on your own! Invite a friend to start walking or swimming with you-to have an “exercise buddy” definitely encourages a more consistent involvement (compliance).
- Find a class or Join a group – Not sure what exercises you should be doing? Look for a Seniors specific group fitness class, they will make it easy and fun for you to exercise in a safe environment. ( eg JCU Health run an over 50’s class ? twice a week and cheaply)
- Plan out in advance your week , including where you will exercise,when and what you will do. By committing to a day and time, you’re more likely to follow through with it.
- Get organised and put your exercise clothes or swim gear out the night before – having everything you need ready to just get dressed and go in the morning (or afternoon) limits our reasoning in finding an excuse not to go.
- Reward yourself for exercising, so find something to look forward to (other than improved fitness and health .) Your goals could be in the measured distance or for consistency (eg if I’m involved for 3 times a week for 1 month without missing a session).
Exercises for 60-year-old Women
If you need a tailored exercise program or the help of a trusted Townsville physio, please reach out to Brett or Riley for assistance ( ph 47282116 or book directly online through our webpage).
