Without exercise, adults lose more of their muscle mass each year after the age of 40, according to the Mayo Clinic. This results in faster weight gain and a flabby appearance. While precautions must be observed for older adults who are beginning a new health regime, it is possible for senior women to tone flaccid muscles with gentle, low-impact exercise. The National Institute on Aging explains that toned muscles provide four main benefits: endurance, strength, balance and flexibility. Senior women can engage in exercises that enhance any or all of these benefits, with a doctor's approval.
Getting Started
If you have been inactive for a period of time, Help Guide recommends first getting clearance from your doctor to begin exercising. Especially if you have any medical conditions such as arthritis or hypertension -- find out what precautions you should take when exercising and what activities you should avoid. Then, start slowly. With consistent practice, you will gradually develop more strength and endurance, allowing you to exercise longer or more intensely without difficulty.
Endurance Exercises
Walking is one of the most widely recommended forms of exercise for seniors, allowing you to control the difficulty and duration of activity so it is challenging enough to produce benefits but doesn't exceed your level of capability. The American Heart Association recommends 30 minutes of moderate activity at least five days per week. You can walk for the full 30 minutes or, if it is easier for you, take several 10 or 15-minute walks each day. Other activities that increase endurance include swimming, bicycling or dancing.
Strength Exercises
Strength exercises, also known as resistance training, tone muscle so you can perform everyday tasks more easily. It also increases your energy and improves bone density, according to the Mayo Clinic. Strength exercises such as push-ups use your own body weight to create resistance. Alternately, you can use resistance bands, which are made of stretchable elastic and come in a range of strengths so you can move up to a stronger band as your ability increases. Finally, hand weights can be added to many exercises such as squats, lunges and even walking, to challenge the muscles with a greater load. The Mayo Clinic recommends two or three strength workouts per week, each lasting 20 to 30 minutes.
Balance Exercises
Exercises that strengthen the lower body and core muscles, found in the abdominal and back, improve your balance and lessen the risk of injury due to falls. Front and side leg raises can be performed while holding onto a chair for balance. Sit-ups are effective to strengthening the abdominal muscles, especially when they are done on an exercise ball. Tai Chi, which has been shown in numerous studies to offer a wide range of health benefits, according to the Mayo Clinic, is especially effective in improving core balance as well.
Flexibility Exercises
Muscles shorten and lose their elasticity with age. Limiting movement further, the cartilage in the joints wears over time with the onset of osteoarthritis. Flexibility exercises help restore greater range of motion by gently stretching muscles. Exercise also helps arthritis sufferers move more easily by strengthening the surrounding muscle, reports the Mayo Clinic. Yoga is an excellent choice of exercises to improve flexibility. Gently stretching each muscle group in turn while standing, sitting or lying will also improve flexibility when performed on a daily basis.
