5 exercises that women over 60 can safely do

Exercising can be quite intimidating for women over 60 who have never worked out before. However, there are exercises that women over 60 can do and not worry at all.
Woman helping a senior during workout
5 exercises that women over 60 can safely do. Image Courtesy: Shutterstock
Natalia Ningthoujam Updated: 23 Oct 2023, 11:10 am IST
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Most women are either tied up with balancing their professional life with their personal one or are busy with never-ending household chores. Many don’t even get time for themselves and indulge in activities like exercise. As they grow older and they know that their kids will do alright without them, they decide to involve in things that they’d probably never thought of. For instance, focusing on their physical fitness. The first step is to think that yes, you will start working out today. The next thing to think about is which exercises women over 60 can do!

Exercising is not easy irrespective of the age, but it can be especially intimidating for women over the age of 60 who have never worked out before. This can be especially true for those who have underlying health issues or have only led a sedentary lifestyle.

Worry not as exercising can be an incredibly beneficial and enjoyable experience. You just need to know the right approach. So, Health Shots connected with fitness trainer Varun Rattan, Co-founder of The Body Science Academy, Noida, Uttar Pradesh, to find out what women of over 60 need to keep in mind before taking up exercising.

healthy habits for elders
Elder women can also safely exercise. Image courtesy: Shutterstock

Benefits of regularly exercising

If you are new in the world of exercising or didn’t take it up as you have an interest in it then you’ll think of ways to skip it one or two times in a week. But it’s best not to do that and regularly exercise as it can help to improve physical and mental health, increase mobility, and reduce the risk of chronic diseases. Rattan added, “It also empowers them as they can maintain their independence. Exercising also provides a sense of well-being.”

Exercises for women over 60

Here are five most beneficial exercises women above 60 can do:

1. Walking

You don’t have to straight away hit the gym. Senior citizens can enjoy walking, which is one of the least demanding forms of exercise, according to the expert. It is also one of the most accessible exercises, so you can’t come up with an excuse not to do it.

how to relieve leg pain
Walking is one of the most accessible exercises. Image courtesy: Shutterstock

2. Water aerobics

Like to swim? Then try this. Water is known for supporting your joints, so water exercises are “perfect for those with arthritis or other joint problems,” said the trainer. Among various things, water aerobics help in building strength, flexibility, and balance. You can get all these benefits without putting excessive strain on your body.

3. Strength training

Once you grow older, you might face muscle atrophy, which happens when muscles waste away.

According to Rattan, strength training one of the best methods for countering the effects of muscle atrophy in older people. It can help increase bone mineral density, insulin sensitivity, and help them manage weight.

4. Yoga

A lot has been researched on yoga and its health benefits, and Rattan said that studies have shown that yoga can provide neurological and mental health benefits. It can also maintain physical mobility as well as functional independence in seniors.


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5. Balance exercises

Tai chi might look complicated as it is an internal Chinese martial art that is often practiced for defense training. But the expert said that it is one of the excellent choices for older adults who want to improve balance.

Exercises to be avoided by women over 60

As women age, their bodies become more fragile and prone to injury. While it is important to stay active as we grow older, it is also necessary to know which exercises are a big no-no.

1. Rock climbing

It demands exceptional grip in addition to strong arms, back, and legs. Finger injuries and tears in the rotator cuff and meniscus are common in rock climbing, shared Rattan.

2. Burpees

It might cause low back pain, or might accidentally smash their knees on floor.

3. Jumping rope

There’s an increased risk of tripping over the rope or suffering an ankle or knee injury or low back pain.

4. Crunches

Repeated flexion and extension of the lumbar region can cause low back pain while performing crunches.

5. Headstands

They put a lot of stress on the wrists and neck. Since the risk here is higher than the reward, it’s best to avoid it, suggested the trainer.


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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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