As you move into your 60 and beyond, it is important to stay physically active. Not only will this increase your muscle mass, it will also strengthen your bones and improve your balance, helping to prevent falls that can lead to debilitating injuries. No one routine is right for everyone, but women over 60 should get some cardiovascular, strengthening and stretching exercises in every week. Check with your doctor before starting any new fitness routine.
Significance
As you get older, your muscle mass begins to deteriorate, and you may also notice an increase in body fat, particularly around your midsection. Staying active after menopause can help you rebuild your muscles, as well as keep those extra pounds at bay. Exercise increases your bone strength, lowering your risk of developing osteoporosis, and it can also ward off other diseases like breast cancer, cardiovascular disease and type 2 diabetes. Working out can even improve your mood and heighten your sense of well-being.
Cardio
Women in their 60s should perform moderately paced cardio for 30 minutes at least five days a week, or you can do 20 minutes of vigorously paced cardio at least three times a week, the American College of Sports Medicine recommends. This can be any activity that gets your heart pumping and muscles moving, and you can vary your routine from day to day to keep from getting bored. Try taking a half-hour dance class one day, then swimming laps at the pool for 30 minutes the next. Water aerobics are particularly good if you are new to exercise or have joint problems. To benefit your bones as well as your muscles, perform weight-bearing cardio like jogging through the park for 20 minutes or playing a game of tennis.
Strengthening
Strength-training sessions should be done two to three times a week, and you should do eight to 10 exercises during each session, with eight to 12 repetitions for each exercise. You can do exercises like squats and weighted crunches using free weights, or perform leg presses and chest flies using a weight machine at the gym. Consider doing a routine that works all the muscles in your upper body and abdomen during one session, then work your lower body during the next. Once you can comfortably lift the weights you are using 12 times, choose heavier ones to keep building muscle.
Stretching and Balance
Before and after both your aerobic and strengthening workouts, stretch all of your muscles for five to 10 minutes to increase your flexibility, as well as improve your body's circulation. This will help prevent injuries and increase your range of motion. You can also add a yoga class into your routine, which will promote both flexibility and balance, helping you to feel stable on your feet and reduce your chances of falling.
References
- American College of Sports Medicine; Physical Activity Guidelines; 2007
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Exercise for Your Bone Health; Jan. 2009
- MayoClinic.com; Fitness Tips for Menopause: Why Fitness Counts; Feb. 2011
- Bodybuilding.com: What Is The Best Workout For Seniors?
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