Women over 60 need to exercise and strengthen their muscles to reduce the risk of developing osteoporosis. Toning the body using strengthening exercises or weight training also aids the heart and bones. There are several ways for women to tone up after 60 and avoid injury.
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Things you need
- Weights, 1- or 0.907 Kilogram
- Water weights
Start your exercise plan slowly. Jumping into a routine and doing too much too soon may injure muscles that are not used to a vigorous workout.
Walk 1/4 mile each day or every other day, then add another 1/4 mile each week until you get to 1 or 2 miles. Avoid walking when it's very hot or very cold. Walk in malls or inside tracks when the weather is not conducive to exercise.
Lift with 1- or 2-pound weights. Hold the weight in your hand and lift toward your chest, doing 10 repetitions with each arm. Do these strength exercises two or three times a week, increasing repetitions each week until you get to 30 for each arm. Slowly add heavier weights as you feel comfortable.
Tone your body with yoga. Yoga is a low impact exercise routine that uses stretching to tone and sculpt muscles. Start out with beginner tapes or classes and work up to a more advanced level. Yoga may look easy, but the workout is stimulating.
Go to your local gym and ask about personal trainers. A personal trainer can show you what strength-improving machines to use and how to use them. A trainer considers your age and stamina level before creating an exercise program for you.
Swim at your local pool. Swimming is a low impact exercise that tones muscles throughout the body. Use water weights to strengthen and tone arms and the upper body.
Tips and warnings
- Talk to your doctor before starting an exercise routine.
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