Are you searching for appropriate exercises for a 60-year-old woman?
In this blog we share:
- A number of common health issues we see people in their 60s face,
- Recommended strength, cardio and flexibility exercises appropriate for this age group – that aren’t too daunting, and
- Tips to start exercising.
If you’d like a tailored treatment program, or the help of a trusted physio please reach out to one of our North West Physio clinics in Brisbane here to make a booking.
And remember, we offer tailored seniors strength and balance classes across several of our clinics to maintain mobility and independence in your later years.
Common Health Complaints for 60+
Everyone is different, but as people reach their 60s it’s very normal to see:
- Increased Risk of Falls/Reduced Balance,
- Sciatic Pain,
- Chronic/Frequent Lower Back & Neck Pain,
- Joint Pain (e.g. Arthritis),
- Joint Stiffness,
- Reduced exercise tolerance/fitness.
Cardio for 60-year-old Woman
Our team has helped hundreds of women just like you! If you’re looking to build more low impact cardio exercises into your fitness regime, the following activities may be suitable:
- Brisk walking,
- Swimming,
- Cycling.
For women in their 60s, we recommend 30 minutes of moderate intensity physical activity as often as possible – preferably every day of the week.
We know it’s easier said than done – but your mind and body will thank you for it!
Strength Training for 60-year-old Woman
When it comes to strength training, we advise that some form of weight-bearing exercise be carried out on at least 2 days each week.
This could include functional strength training like:
- Sit-to-Stand,
- Step ups,
- Incline/wall push-ups, and
- Seated row.
Flexibility Exercises for Over 60s
To improve flexibility, we recommend women in this age bracket carry out flexibility exercises twice a week, such as:
- Balance Training,
- Single-Leg stance, and
- High knee marching.
Tips for Introducing Exercise into your week
If you break out in a cold sweat at the thought of exercising, please be assured this is very normal.
Here are some ideas to help introduce exercise and find enjoyment in it!
- Make it social – Don’t feel like you must tackle this on your own! Dial up the enjoyment and invite a friend to start walking or swimming with you.
- Join a group or find a class – Not sure what exercises you should be doing? Look for a Seniors specific group fitness class. A number of personal trainers in North Brisbane offer them. Plus, our North West Physio clinics run tailored Strength and Balance classes for anyone 50+. They’re led by our qualified physios, and we make it easy and fun for you to exercise in a safe environment.
- Plan out your week in advance, including when you will exercise and what you will do. By committing to a day and time, you’re more likely to follow through with it.
- Get organised and put your exercise clothes or swim gear out the night before – stave off procrastination by having everything you need ready to just get dressed and go in the morning (or afternoon).
- Reward yourself for exercising, so you have something to look forward to (other than improved health and fitness!) Your goals could be distance based (walking XX kilometres) or for consistency (if I do X for 3 times a week for 1 month).
Exercises for 60-year-old Women
If you need a tailored exercise program or the help of a trusted North Brisbane physio, please reach out to one of many clinics here.
North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With six clinics across North Brisbane; Everton Park, Keperra, Eatons Hill, Nundah, Lutchwyche and Newmarket, our aim is to provide holistic healthcare solution to suit your specific lifestyle.
Our services include Physiotherapy, Sports Physio, Hydrotherapy, Pilates, Podiatry, Dry Needling, Massage, Womens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics.
Contact your local clinic to book an appointment.
