9 Of The Best Low-Impact Exercises for Women Over 60
As we age, staying active is super important, but that doesn’t mean we have to jump into intense workouts.
When I was younger, I loved doing high-impact exercises like running, plyometrics, and heavy weightlifting to stay in shape and ward off my crazy!
But, as I’ve gotten older, my body just doesn’t like them so much anymore.
These exercises now leave me sore and completely drained of energy.
And I’m sure that I am not alone.
So, what do we do now?
We certainly can’t just lay around and start living a sedentary lifestyle!
We still can and should keep up the physical fitness fight.
It’s our biggest defense against balance issues, weight gain, and muscle mass loss. It also decreases our risk of chronic conditions like osteoporosis, joint pain, and diabetes.
Low-impact exercises are perfect for women over 60, helping us stay fit while being gentle on our bodies.
They can make us stronger, more flexible, and more energetic.
We all want to have energy and enjoy life to the fullest.
So, if you’re curious about how to keep moving and grooving in our fabulous 60s and beyond, stick around!
We’ll explore the best low-impact exercises that are easy to fit into our busy lives.
Simple Low-Impact Workouts
Here are some fun low-impact exercises that you probably did as a kid!
Remember how fit we were then? Well, now they can be just as beneficial without putting too much strain on your body.
Walking
Walking is one of the simplest exercises we can do, seriously, we’ve been doing it since we were babies!
Just putting on our favorite sneakers and heading outside can put a smile on your face.
It can boost your mood, strengthen muscles, and improve cardiovascular health.
Just getting out 20-30 minutes a day can be a game-changer. You can even stop for coffee halfway to break up your walk.
Better yet, get out with a friend – that can really make the time fly!
Hiking
Hiking is a fabulous aerobic activity.
You can pick the terrain that works best for you.
It can help with leg strength, balance, and coordination to help prevent the risk of falls.
Hiking can also decrease stress, so it can be relaxing.
Since you’re out of the mainstream, it can help both mentally and physically.
It only takes 15-30 minutes a few times a week.
READ MORE: Hiking For Beginners: 11 Essential Tips – HikingGuy.com
Cycling
This is one of my favs!
Cycling is a great aerobic exercise.
It doesn’t matter if you do outdoor cycling or ride a stationary bike in your living room – riding can be fun and beneficial.
Personally, I try to get outside when I can just for the added benefits of sunshine and fresh air.
Just 20-30 minutes of moderate intensity a few times a week can make quite a difference for older women.
READ MORE: Senior Cyclists: Returning To Cycling After A Long Break | Simply Aging Healthy
Building Muscles With Resistance Exercises
Resistance training is super important as we age.
It helps improve balance, increases our metabolism, decreases the risk of osteoporosis, and keeps us feeling energized.
Here are some fun and effective ways to build muscle without straining ourselves.
Resistance Bands
Resistance bands are great for anyone with joint issues.
Trust me, I know this first hand. I think that I own every band on the market!
They are great for improving your muscle strength.
Resistance bands come in different strengths, so you can choose the right one that works for you.
They are also very inexpensive and easy to travel with.
So, you can work out anywhere – anytime.
READ MORE: Resistance Bands: Are They The Best Option For Beginners? | Simply Aging Healthy
Lightweights
Using light dumbbells is another fantastic way to build muscle.
They can work just as good as heavy weights, you will just need to do more reps.
As you get stronger, you can gradually increase your weight.
Even just 15-30 minutes with light weights a few times a week can lead to noticeable changes in your lean muscle mass.
READ MORE: How To Start Weight Training For Women 60+: Embrace Strength And Confidence! | Simply Aging Healthy
Water Aerobics Classes
Ok, I will be the first to say that at first I did not feel that this would be a hard workout.
I don’t know why, I was actually on the swim team in high school, and it kicked my butt – I guess I forgot how much.
Swimming gives you a full-body workout that’s easy on your joints.
The water provides resistance, so all you need is body weight.
It’s great for building lean muscle without adding stress to our joints.
It can increase flexibility and help build endurance.
Everything that a 60-year-old woman needs to stay active!
READ MORE: Stay Strong And Fit With Water Aerobics Exercises For Older Adults | Simply Aging Healthy
Let’s Get Flexible
Staying flexible is huge when you are looking to live a healthy lifestyle.
These workouts are also great for core strength, which helps with balance and independence.
Let’s explore some fun and effective exercises to help you stretch and strengthen.
Yoga
Yoga is a fantastic way to improve flexibility while calming our minds.
You can pick the type of yoga that fits your fitness level.
There are some great YouTube videos, which is a great way to start.
Or, if you’re more adventurous, try a yoga class like hot yoga.
Practicing just a few times a week can lead to huge improvements.
Pilates: Core’s Best Friend
One of the best types of exercise for your core muscles is Pilates.
A strong core can help support our backs to decrease aches and pains.
It also helps us maintain or obtain good posture and avoid injuries.
Regular Pilates sessions can also help you build awareness of your body, making you feel more connected and in control.
Stretching
Let’s not forget good old-fashioned stretching!
You can include stretches into any daily routine.
A daily stretching routine, even just for 10 minutes, can help release tension, loosen tight muscles, and stay limber.
READ MORE: 9 Simple Stretches To Start Your Day: Improve Flexibility And Age-Healthy | Simply Aging Healthy
Staying Safe While Getting Fit
Safety should always be the top priority when starting a new exercise program.
Remember, we don’t bounce like we used to!
Warming Up and Cooling Down
Warming up gets your muscles ready for action.
It can help your performance and decrease the chance of injury.
A good warm-up can be as simple as a few leg swings, wall push-ups and squats.
Cooling down is just as important.
After our workout, we should spend a few minutes performing gentle stretches to help our muscles relax.
This not only improves flexibility but also helps prevent soreness later.
Listening to Your Body
If you feel any discomfort or sharp pain, STOP and check out what’s going on.
Ignoring these signals can lead to injuries.
You might also notice your energy levels fluctuate. It’s perfectly fine to modify our workout intensity based on how you’re feeling on a particular day.
I do it all of the time.
Remember, each of us is different. Some days we can push harder, while other days, a gentle session may be what we need.
Basic Injury Prevention
To keep ourselves safe, we have to focus on some basic injury prevention strategies.
First, always use proper form while exercising. If you’re not sure about a movement, reach out to a personal trainer for advice.
Use the right equipment, such as the right shoes and clothes, for the activity.
Lastly, keep hydrated. Water helps our muscles function properly and prevents cramps.
Being safe while getting fit is all about respecting our bodies and pivoting when needed.
Keeping Motivated
Staying motivated can be tricky, but you can do it!
Let’s look at some strategies to keep you on track.
Setting Fun Fitness Challenges
Make a game of working out by creating fitness challenges or goals.
Make sure that your goals are SMART goals – which means Specific, Measurable, Attainable, Relevant, and Time Bound.
You can do one like – walk 10,000 steps daily for 2 months.
When you reach that goal, then move on to a new goal or increase the number of steps.
Finding Workout Buddies
Teamwork truly makes the dream work.
Finding a workout buddy can be huge!
They help to keep us accountable and make exercise way more fun.
Meeting up for a walk in the park or joining a local class can totally make a difference.
Celebrating Your Victories
Celebrate every victory!
Whether you’ve completed a workout or hit a personal best, celebrating with a new pair of shoes, a workout outfit, a nice dinner out, or maybe some ice cream (my favorite) can really boost your motivation.
Celebrating your journey can help keep you excited about your fitness goals!
Why Low-Impact Exercise Is Good for Older Adults
Adding gentle exercises to your routine, especially as you get older, can be really good for your body and mind.
These kinds of exercises are safe and helpful for protecting your bones and joints, and they can also help you stay steady and balanced.
As the saying goes, “use it or lose it” – so by doing these low-impact exercises, you can keep using your body and enjoy life to the fullest.
It’s important to make time for activities like taking a walk, doing yoga, or trying out a water aerobics class. They may seem simple, but they can make a big difference in how you feel physically and mentally.
Remember, sitting around too much can be really harmful, so start now and keep going, it’s never too late!
So why wait?