Women over 60 who exercise for at least 30 minutes three times per week have
the heart, lungs, and muscles of a woman ten years younger. The kind of exercise
that you do depends on what effect you want to see.
Stretching promotes
flexibility, makes movement easier, and decreases the risk of
muscle injury;
strength training promotes muscle strength and builds up bones; endurance
exercises strengthen the heart and improve overall fitness. The best workouts
will combine all three types of exercise.
Each time your foot hits the ground you apply a stress to
your bones, which respond by maintaining or sometimes increasing their
strength, which can be measured in terms of increased bone mineral
density (BMD).
The higher the impact of the activity contact, the
greater the benefit to your bones. This is why weight-bearing exercises that
include running or jumping are of greater benefit to your bone health than
gentler weight-bearing exercises such as walking.
These exercises encourage mobility and preserve muscle strength and tone.
Try to do each set at least 10 times a day.
UPPER BODY EXERCISES :
These promote :
flexibility of the shoulders,
neck and back, and
Alleviate problems such as
headaches and painfully knotted muscles in the
neck and back.
They also improve your posture.
Head rolls Starting with your chin on your chest, slowly roll your head around to your
right shoulder. Hold this position and then slowly roll your head back,
and around to your left shoulder. Repeat 10 times and change sides.
IMPROVING FEET AND LEG
MOBILITY:
Maintaining mobility and
flexibility in your
feet and weight-bearing joints is important as
you get older, since it will help to prevent debilitating physical conditions
such as
arthritis.
Kicking your boots off Kicks not only increase articulation in the knees and hips, they also
relieve anger and tension. Support yourself by holding on to a door frame and
kick forwards, as if you were kicking off shoes. Do this several times
with each leg.
Stepping up and
down Stand on a soft mat with your feet slightly apart and kneel down on your
right knee, followed by the other knee. Now, leading with your right foot,
and keeping your spine vertical, go back to a standing position. Repeat
until your thigh muscle gets tired and then repeat with your left leg.
This is the way that you should stand up after you have been sitting or working
on the floor.
WAIST & LOWER BODY
EXERCISES:
After the menopause,
fat distribution changes so that more fat is laid down
on the waist and abdomen. These movements will help to keep your abdominal
muscles toned and your hip joints loose and flexible.
Spinning top Following the four steps indicated below, kneel on the floor and shift your
weight on to your bottom on the right-hand side of you. Bring your knees
up and over on to the left side. Return to a keeling position, then lift
up your bottom and sit on your right-hand side again. If you repeat this
movement, lifting your bottom over your feet, you should move around in a
complete circle. You may need to use your hands to help you at first.
Bottom racing Practicing this simple exercise regularly will keep your buttocks toned.
Sit with your legs straight out in front of you and move forwards on your
buttocks as fast as you can. Keep your arms stretched out straight in
front of you.
Standing spiral twists This straightforward exercise will help keep your spine supple. Stand
with your feet apart, your arms loosely by your sides, and twist at the waist as
far as you can. Now twist in the other direction and increase your
momentum. Let your arms swing under their own gravity.
Before you begin any type of
exercise program, make sure you consult your doctor, especially if you are over
the age of 60.
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Article contributed by WF
Team on 7th August, 2004
Head rolls
Stepping up and
down 
Bottom racing
