5 Essential Exercises for Women Over 60

Staying active greatly improves your overall quality of life, and it’s even more crucial as you get older. However, not every sixty-something lady can and should do a full-body HIIT workout or a three-kilometer run. That’s why you need to find exercises for women over 60 that match your fitness level and meet your goals.  

For some women, gentle stretching and low-impact movements are ideal as they don’t put too much strain on the joints. Others may benefit from resistance training, which helps increase muscle mass. Whatever your strengths and weaknesses, there’s a way to get your body moving without putting it at risk of injury.  

Below is a roundup of exercises for women over 60 to help you stay active and healthy. Be sure to check in with your doctor before trying a new workout routine, especially if you have any health conditions.

The squat is one of the best exercises for seniors who want to build lower body strength. It targets essential muscle groups for performing daily activities like standing up from a chair or sitting on the toilet. Another bonus is that squats can help strengthen the leg muscles and reduce knee pain.

Perform your squats in front of a mirror to check your form. Stand with feet shoulder-width apart and back straight. As you bend your knees, engage your core and put your weight in your heels. Go as low as you feel comfortable. If you feel a bit of knee pain, try widening your stance.

If you hate doing any variation of squats, you can fire up the same muscles by climbing the stairs. Do it slowly at first while keeping your shoulders back and looking forward. Hold onto the handrail if you need extra support. Repeat this for five minutes, focusing on a steady, controlled pace. This short interval of stair climbing will raise your heart rate and help lower your risk of cardiovascular disease by 20 percent, when done regularly.  

Out of all pelvic floor exercises for women over 60, hip thrusts are the most effective for building strength and stability. This movement not only supports your pelvic floor health but also trains your glutes, lower back, and core. You basically get three key benefits in one movement.

When performing hip thrusts, it’s important to push your hips as high as you can and squeeze your glutes. Hold at the top for a few seconds, breathing deeply with your diaphragm. Lower your hips down gradually while keeping your core and glutes tight. Feel free to do your hip thrusts with barbells or dumbbells if you’re up for it. Work with a trainer to ensure proper form and safety.  

This exercise mainly activates the latissimus dorsi (lats), the large muscles on either side of the back that contribute to posture and arm mobility. Strong lats can help reduce the strain on the neck and stabilize the shoulder joints, making basic movements like carrying groceries easier.

Lat pulldowns are usually performed with a machine. But if you don’t have access to one, you can do it at home using a pair of dumbbells or resistance bands. You may also try other alternatives, such as pullovers or bent-over rows.

Many people think that deadlifts are off-limits for women over 60. Truth is, experts believe it’s the most practical and powerful movement for older adults as it utilizes multiple muscle groups, from the upper back to the calves.

The two most important things when practicing deadlifts: focusing on proper form and choosing a manageable weight. Don’t lift more than you can handle. It’s best to train with a certified fitness coach who can give pointers and help you avoid common mistakes, like rounding the back or leaning too far forward.

According to a study published in the Journal of the American Medical Association, every adult should aim to spend 150 minutes per week on moderate-intensity exercise. That’s about 30 minutes of physical training, five days a week. However, you don’t have to complete this in one go. Breaking it up into shorter sessions throughout the day – say, four 5-minute stair climbing – provides the same health benefits.

It’s also important to give your body some time to recover. Neglecting rest can be just as bad as skipping a week’s worth of exercise, after all. Do cool-down stretches after training, even if you’re not feeling tired. Then, refresh your body with a shower or bath. Use Dove Cloud Self-Foaming Body Wash Ultra Moisture with Triple Ceramides, which has a rich, milk-scented foam. It contains 3x ceramide that moisturizes and helps repair the skin barrier.

Meanwhile, if your skin is dry and dull, you can try Dove Cloud Self-Foaming Body Wash Radiant Glow with Niacinamide. Infused with 10x niacinamide, it helps nourish, soften, and brighten your complexion. Don’t forget to apply Rexona Women Shower Clean Antiperspirant Deodorant Roll-On for brightening antiperspirant protection. The formula contains Motionsense, which protects you as you move for up to 48 hours.

As you age, your body begins to show wear and tear. But doing these exercises for women over 60 will help you feel physically stronger. With each movement, you’ll be better equipped to tackle daily tasks and check more things off your bucket list.