This will help your body stave off age-related declines. The National Institute on Aging recommends low-impact strength training exercises with light dumbbells or ankle weights, plus doing more reps (10 to 15) at a lower weight. Copyright © LIVESTRONG.com may earn compensation through affiliate links in this story. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. In fact, it was observed that competitive cyclists and swimmers in their 70s and 80s were about as strong as they were in their 60s. Even with decreasing muscle strength in the legs, the process of losing muscle can be slowed or halted with good exercise and strength training. Check out this YouTube video called “23 and ½ hours” from Dr. Mike Evans, a specialist in preventive medicine. He recommends a variety of stretches including ankle and calf stretches, both of which can help improve your balance and prevent falls. Likewise, we do not offer legal or financial advice. Added bonus: Recent research suggests strength training may also reduce your risk for Type 2 diabetes and heart disease. Lack of estrogen may have a role in women gaining weight, although the study, which focused on estrogen replacement treatment, didn't draw any definite conclusions. One study found that older people can get stronger through weight lifting and resistance training. . “Brisk walking is the most common aerobic exercise I recommend,” says Dr. Rethorn. She is an experienced Health Writer and Editor. If you exercise at a higher intensity, try to get 75 minutes of exercise a week, or 15 minutes per day, five days a week. A moderately active woman is one who walks 1.5 to 3 miles a day, at a rate of 3 to 4 miles per hour, in addition to daily living activities. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Here are 10 more healthy lifestyle tips for women over 60. One study found that older people can get stronger through weight lifting and resistance training. She started lifting weights three days a week after being diagnosed with osteoporosis and soon was earning silver and gold medals as a weightlifter at the Senior Olympics. Exercise Routine for Men Over 60. When you're in your 60s, it's a good time to do resistance training. Leaf Group Ltd. Weight Training for Seniors: The Importance of Strength Training in Your 60s, How Swimming Can Be a Great Activity for Women Over 60. You want a program that doesn’t cut anything out. This is a great type of exercise for a 60-year-old female. Try to get at least 150 minutes of moderate intensity exercise each week to stave off belly fat as you grow older. Getting stronger now in your 60’s can help you live a longer, healthier life. Is Retirement an Outmoded Concept for Boomers? A Diet & Exercise Plan for a 60-Year-Old Woman | Livestrong.com
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