Stay fit and healthy with these exercises for a toned body!

Exercise and nutrition are essential parts of a healthy lifestyle throughout life, and as we age our needs are constantly changing. A growing body of research shows that regular exercise is especially important for older women, and more and more women are choosing an active lifestyle. In this article, you will discover the benefits of exercise after 60 and how you can stay in shape.

How often should a 60 year old woman exercise?

It is recommended that women over 60 exercise at least two to three times a week. When we talk about exercise, we mainly mean high intensity training. Everything else is considered a leisure activity and both are important. Because high-intensity exercise is so taxing on the body, enough time is needed between workouts to fully recover. On the days between high-intensity workouts, it’s okay to be active and move your body.

Exercising after 60: the health benefits of exercise in older women

Sport after 60 - The health benefits of exercise for older women

Doctors and researchers recommend that older women stay as active as possible without overworking themselves. For women in their 60s, exercise contributes to a longer, healthier and happier life. Benefits of exercise in old age include:

  • Regular exercise means more energy

Even if it seems counterintuitive: inactivity makes you tired and when you’re active, you have more energy. Any type of exercise promotes the release of endorphins, important neurotransmitters that contribute to pain relief and well-being. Endorphins fight stress hormones, promote healthy sleep, and make you feel more alive and energetic overall.

  • Exercise helps prevent and fight disease

Heart disease, osteoporosis, depression and diabetes are common and often fatal illnesses in older women. Fortunately, a more active lifestyle can help prevent these illnesses or relieve uncomfortable symptoms if you already have them. If you’re at risk for disease, exercise may be the key to avoiding uncomfortable illness.

  • Regular exercise improves brain function

Mind and body are much more closely linked. A healthy body means a healthy mind, and women who exercise regularly have better cognitive health. Regular exercise has also been shown to reduce the risk of developing Alzheimer’s disease or dementia by almost 50%.

The Best Exercises for Women Over 60 – Cardio and Strength Training

Weight training with dumbbells for older women

Before beginning any exercise program, you should seek advice from a medical professional to ensure that you are healthy enough to exercise and which exercises are ideal for your current fitness level.

Before starting a workout, be sure to do some warm-up stretching exercises. This reduces the risk of muscle strain and improves mobility. Be careful not to jump or stretch too far as this will only aggravate the muscles. Some good stretches are: the triceps stretch, the seated twist, the standing biceps stretch, and the spine stretch.

In cardio training, it’s not so much the type of exercise that counts, but rather the intensity. The range of activities is virtually unlimited – do what you love best. You can try out different sports and exercises – a great way to add variety and fun and avoid getting exhausted or bored.

Pilates for women over 60

Sport from 60 - Pilates


Pilates is suitable for people of all ages because you can choose the intensity yourself. It is particularly suitable for people over 60 because it puts less strain on the joints than other activities. Moreover, you can practice Pilates at home or in a group. Pilates is very popular with older women because it does not involve weight-bearing movements and therefore has a relatively low risk of injury. It is also great for improving flexibility and balance and strengthening core muscles.

Sport from the age of 60: Cycling

Cycling is another excellent activity that stimulates the cardiovascular system. Depending on the intensity of the bike and the amount of time you spend on it, you can burn a lot of calories and build endurance quickly. Cycling is also great for developing muscle strength.

Stretch with yoga

Stretch with yoga

The ancient practice of yoga was designed to center oneself while improving mental, physical and emotional health. Yoga has been shown to be helpful in lowering blood pressure and reducing anxiety. It can also help you fall asleep, regulate hormones, burn fat, build muscle, increase flexibility, and improve posture. Yoga can even be practiced while seated, and it can be learned in local classes, on videos, or even online.

Staying fit at 60: getting back in the water with swimming and water aerobics

Stay fit at 60 - Get back in the water with swimming and water aerobics


Gravity and time disturb our bodies. As we age, our joints often wear down, leading to pain. Some medical conditions can make exercising extremely painful. However, there is no reason to completely give up the sport. Swimming, water aerobics and other water sports are suitable for all ages!

When training in water, there is hardly any joint pain that occurs in other sports, because our body is almost weightless in water. Plus, it’s a great way to strengthen the heart, improve endurance, and build muscle.

Bodybuilding with dumbbells

Sport from 60 years old - Stay fit and healthy with these exercises for a toned body

Strength training has been shown to reduce symptoms of diabetes, osteoporosis, back pain, and depression while helping you control your weight. It also contributes to a higher metabolism and better blood sugar control. Dumbbell exercises are among the best strength training options for women over 60 when done with the right precautions. Dumbbells allow you to strengthen individual muscle groups while improving your balance and flexibility.

Leave a Comment