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Exercises for Women over 60
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.
Throwing off
back and shoulder tension
Let your arms hang loosely by your sides, and let your head drop forward.
Throw your right hand over your left shoulder as if you have a ball in your
hand. Repeat this on the other side.
 Hanging
back in a circle
Make a circle, hold hands with the person next to you, and lean backwards.
If you do this with a mirror behind you, bend back so you can see your face in
it. You can do this with one other partner.
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.
 Bouncing
Stand with your feet parallel and slightly apart. Lift your arches and
bounce gently up and down without bending your knees. This improves strength and
flexibility in your feet and calves.
 Knee
moves
Lie on your back, raise your right knee and place your left palm on your
right kneecap. Gently bend and stretch your leg. Now move your foot
round and round in a circle, keeping your knee still. Repeat with the other
knee.
 Squats
Resting in a squatting position increases flexibility in your knee and
calves, and strengthens your thing muscles. Make sure that your feet are
parallel and that your knees are on either side of your body. If you
cannot stay in squatting position, hold on to a table leg to stop yourself
falling backwards.
 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.
 Ankle
moves
Sit on the floor with your legs straight, and support yourself with your
arms behind you. Flex and point your feet as many times as feels comfortable.
Now slowly rotate your ankles, first clockwise and then anti-clockwise. This
loosens joints and discourages puffiness.
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.
Full hip
circling
Following, the three steps indicated below, lie on your back on the floor
and slowly bring your right knee over to touch the floor on the left side of
your body. Bring your right knee up towards your chest and hug it with
your arms. Lower your bended leg to the floor, keeping it at right angles
to your hip. Now slide the leg back into the original resting position.
Repeat with the left leg.
Bottom and
thigh toner
Lie on your front and cross your ankles. Keeping your knees straight, raise
both your legs a short distance off the ground and hold them there for a count
of ten. Now cross your legs in the other direction and repeat. Note: Avoid
this exercise if you suffer from
back pain.
 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.
Dated 02 February 2013
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