Most women who are above the age of 60 years tend to avoid doing any kind of physical exercises as they fear that they may hurt themselves while doing them. Though, the fact remains that there are several benefits of these exercises. Ideally, they should work out for half an hour, 3 times in a week. It will help them get rid of various age related health problems and stay fit. It will add strength and flexibility to various stiff muscles of the body and improve their body balance and coordination.
The different exercises suitable for women over 60 are listed below, based on the body part that needs to be exercised.
Lie down on a hard and even floor with your face down and legs straight. Keep one or two cushions under the torso and the hips for your comfort. Now, try to raise your head and feet together from the floor. Stay in this position for a second and then relax. Repeat it 4-5 times or more if you are comfortable. This will strengthen your back muscles really well.
Those who find this back exercise a bit difficult may try a more simple exercise. Sit in a comfortable position with your back and neck straight and your feet firmly rested on the ground. Now, gently pull back the shoulders as much as you can and hold it for around 10 seconds and then release it. Repeat it 5-10 times as per the capacity of your body.
Abdominal exercises are not just good for the stomach muscles but also provide a lot of relief from lower back pain. Sit on a simple straight back chair but do not let your back touch the backrest of the chair. Keep your feet in flat position on the floor and head straight. Place both your hands on the abdomen just below the navel and start deep breathing by pulling in your stomach muscles towards the spine. Hold this position for 5 to 10 seconds and then breath out and relax the muscles. It should be done for 10 to 30 repetitions. This is one such exercise which is light and simple but stretches the abdominal muscles really well.
Head rolls are good for the upper portion of the body particularly the neck and the upper back muscles. It is an easy to do exercise where you just have to rotate your head from one side to another. To begin with, touch your chin with the chest and then gradually roll your head towards the left shoulder. Maintain this position for few seconds. Then move your head backwards and hold it for few seconds. Finally, move it over the right shoulder. It should be repeated 10 times. You have to roll your head both clockwise as well as anticlockwise.
Hand and Upper Arm
Tighten your fists and release them a number of times. This is an excellent exercise for both hands and fingers. Make tight fists on both hands and hold it for a few seconds. Then open your hands and stretch the fingers as much as possible. It should be followed by shaking of both the hands randomly in order to relax the muscles. For your upper arm exercise, put the hands together and raise your elbows while you push your hands hard. This will tense up the muscles in the arms and help them to stretch out.
Stand straight with your feet apart. Then move your right foot forwards and bend your right knee a bit to get the kneel down position. Make sure that your spine is straight. Hold this position for a few seconds until you feel the tension in the thigh muscles. Then move back to the original position. Then repeat this leg exercise with your left leg.
An ideal weight for women over 60 is the one where BMI (Body Mass Index) count is close to 22. When you perform these light home exercises regularly, you will be able to maintain that weight quite easily. If you were not exercising in the past, then it is advisable to talk to your doctor once just to confirm whether you should follow any restrictions during your workout.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.