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Sports from 60: With these sports exercises for a toned body you stay fit and healthy!

Exercise and nutrition are essential components of a healthy lifestyle throughout life, and as we age, our requirements are constantly changing. More and more research shows that regular exercise is especially important for older women and that more and more ladies are choosing an active lifestyle. In this article, you will learn about the benefits of exercise from 60 and how you can stay fit.

How often should a 60-year-old woman exercise?

How often should a 60-year-old woman exercise?

It is recommended that women over 60 exercise at least two to three times a week. When we talk about exercise, we mainly mean high-intensity training. Everything else is considered recreational, and both are important. Because high-intensity exercise is so taxing on the body, it needs adequate time between workouts to fully recover. On the days between high-intensity workouts, it’s okay to be active and move your body.

Exercise from 60: The health benefits of exercise in older women.

Sport from 60 - The health benefits of exercise for older women

Doctors and researchers recommend that older women stay as active as possible without overexerting themselves. For 60-year-old ladies, exercise contributes to a longer, healthier and more joyful life. The benefits of exercise as you age include:

  • Regular exercise means more energy

Although it may seem counterintuitive, inactivity makes you tired, and being active gives you more energy. Any type of exercise promotes the release of endorphins, important neurotransmitters that contribute to pain relief and a sense of well-being. Endorphins fight stress hormones, promote healthy sleep, and make you feel more alive and energetic overall.

  • Exercise helps prevent and counteract diseases such as

Heart disease, osteoporosis, depression and diabetes are common diseases in older women that are often fatal. Fortunately, a more active lifestyle can help prevent these diseases or relieve the uncomfortable symptoms if you already have them. If you are at risk for disease, exercise may be the key to warding off an unpleasant condition.

  • Regular exercise improves brain function

The mind and body are much more closely connected. A healthy body means a healthy mind, and women who exercise regularly have better, cognitive health. Regular exercise has also been shown to reduce the risk of developing Alzheimer’s disease or dementia by nearly 50%.

The best exercise routines for 60-year-old women – cardio workout and strength training.

Strength training with dumbbells for older women

Before starting any exercise program, you should consult with a doctor to make sure you are healthy enough to exercise and to find out which exercises are ideal for your current fitness level.

Before beginning a workout, be sure to perform stretching exercises to warm up. This will reduce the risk of muscle strains and improve flexibility. Be careful not to bounce or stretch too far, as this will only aggravate the muscles. Some good stretches are: Triceps stretch, seated twist, standing biceps stretch, and the spinal stretch.

When it comes to cardio exercise, it’s not so much the type of exercise that matters, but the intensity. The choice of activities is practically limitless – do what you enjoy the most. You can try different sports and exercises – a good way to provide variety and fun, and keep you from getting burned out or bored.

Pilates for women over 60

Sport from 60 - Pilates


Pilates is suitable for people of all ages because you can choose the intensity. It is especially good for people over 60 because it puts less stress on the joints than other activities. In addition, you can practice Pilates at home or in a group. Pilates is popular with older women because it doesn’t require weight-bearing movements, so there’s relatively little risk of injury. It’s also great for improving flexibility and balance, as well as strengthening core muscles.

Sports from 60: Cycling

Cycling is another great activity that gets the cardiovascular system going. Depending on the intensity of the cycling and the amount of time you spend doing it, you can burn a lot of calories and build endurance quickly. Cycling is also perfect for building muscle strength.

Stretch with yoga

Stretch with yoga

The ancient practice of yoga was developed to center yourself while improving mental, physical and emotional health. Yoga has been shown to be beneficial in lowering blood pressure and reducing anxiety. It can also help you fall asleep, regulate hormone levels, burn fat, build muscle, increase flexibility and improve posture. Yoga can even be practiced sitting up, and you can learn it at local classes, on videos, or even on the Internet.

Staying fit at 60: get back in the water with swimming and water aerobics.

Staying Fit at 60 - Back in the Water with Swimming and Water Gymnastics


Gravity and time take their toll on our bodies. As we age, our joints often wear out, leading to pain. Some conditions can make exercising extremely painful. However, there is no reason to avoid exercise altogether. Swimming, water aerobics and other water sports are suitable for all ages!

When exercising in water, there is practically no joint pain that occurs in other sports, because our body is almost weightless in water. It is also a great way to strengthen the heart, improve endurance and build muscle.

Strength training with dumbbells

Sports from 60 - Stay fit and healthy with these sports exercises for a toned body

Strength training has been shown to alleviate symptoms of diabetes, osteoporosis, back pain and depression while helping you control your weight. It also contributes to a higher metabolism and better blood sugar control. Dumbbell exercises are among the best strength training options for women 60 and older when done with proper precautions. Dumbbells allow you to strengthen individual muscle groups while improving your balance and flexibility.