Most women are either tied up in balancing their professional and personal lives or kept busy with never-ending household chores. Many people cannot even take time for themselves and indulge in activities such as exercise. As they get older and they know their kids will be fine without them, they decide to get involved in things they probably never thought of. . The first step is yes, start exercising today.
Exercise isn’t easy at any age, but it’s especially hard for women over 60 who have never exercised before. This is especially true for those with underlying health problems or who lead a sedentary lifestyle.
Exercise can be an incredibly beneficial and enjoyable experience, so don’t worry. You just need to know the correct approach. So Health Shots connected with fitness her trainer Varun Rattan, co-founder of The Body Science Academy in Noida, Pradesh, Uttar, to find out what women over 60 should do before they start exercising. I researched what I needed to keep in mind.
Benefits of regular exercise
If you’re new to the world of exercise or didn’t start it because you’re curious, you’ll probably find ways to skip once or twice a week. Avoid exercising regularly, as it can help increase your sex drive and reduce your risk of chronic disease. Exercise also makes you feel happier. “
Exercises for women over 60.
Here are the 5 most beneficial exercises women over 60 can do.
1. Walking
You don’t have to go to the gym right away. According to experts, an elderly person can enjoy walking, which is one of the least strenuous exercises he can do. It’s also one of the most accessible exercises, so there’s no excuse not to do it.
2. Water aerobics
do you want to swim? Then try this. Water is known to support joints, so water exercises are “perfect for people with arthritis and other joint problems,” said the trainer. , helps build strength, flexibility, and balance. You can get all these benefits without overtaxing your body.
3. Strength training
As we age, we may face muscle atrophy, which occurs when muscles weaken.
According to Rattan, strength training is one of the best ways to combat the effects of muscle wasting in older people. Increases bone density, insulin sensitivity and aids in weight management.
4. Yoga
Much research has been done on yoga and its health benefits, and research shows that yoga can provide neurological and mental health benefits, according to Rattan. It can also maintain physical mobility and functional independence in older people.
5. Balance exercises
Tai Chi may seem complicated because it is an internal Chinese martial art that is often practiced for defense training. said.
Exercises women over 60 should avoid
As women age, their bodies become fragile and more susceptible to injury. Staying active as you age is important, but you also need to know which exercises are the absolute worst.
1. Rock climbing
It requires strong arms, back and legs, as well as an exceptional grip. Rotator cuff and meniscus finger injuries and lacerations are common in rock climbing, share rattan.
2. Burpees
It can cause back pain or accidentally slam your knee into the floor.
3. Jump rope
This increases your risk of tripping over ropes, ankle and knee injuries, and lower back pain.
4. Crunch
Repeated flexion and extension of the lower back can cause lower back pain while performing crunches.
5. Handstand
They put a lot of stress on their wrists and necks. The risk here is higher than the reward, so it’s best to avoid it, suggested the trainer.
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