Exercises for Women Over 60: How to Stay Fit and Active

Expert Reviewer: Dr. Tammy Lovette, MD, ABFM
Medical Director, Mutual of Omaha

Summary: Staying active after 60 doesn’t mean slowing down. This article explores how safe and effective exercises can help women over 60 build strength, improve balance, and enhance their quality of life.

Turning 60 doesn’t mean your fitness journey ends. It’s actually a perfect time to embrace new ways of staying active and healthy. Regular exercise becomes even more important as you age, helping you maintain independence, prevent chronic conditions, and enjoy life to the fullest. The secret for women past 60 is identifying a workout that accommodates the changes their bodies are undergoing.

You don’t need intense workouts to see real benefits. Smart, consistent movement tailored to your abilities can help you feel stronger and more confident than ever.

Why exercise matters more after 60

Your body undergoes significant changes after 60, making regular physical activity crucial for maintaining your health and independence. Women face unique challenges during this stage of life, including hormonal changes that can affect bone density, muscle mass, and joint flexibility.

Key benefits of regular exercise for women over 60:

• Maintains bone density and reduces fracture risk
• Preserves muscle mass and strength
• Improves balance and coordination
• Enhances cardiovascular health
• Boosts mood and cognitive function
• Increases energy levels throughout the day

Research from the Centers for Disease Control and Prevention shows that adults who engage in regular physical activity have a lower risk of functional decline¹. This means staying active helps you continue doing the activities you love, from gardening to playing with grandchildren.

Best low-impact exercises for seniors

Low-impact activities provide excellent health benefits while being gentler on your joints. These exercises for older women focus on building strength and endurance without putting excessive stress on their bodies. Here are a few examples.

Walking: Your foundation exercise

Walking remains one of the most accessible and effective exercises for women over 60. It’s free, requires no special equipment, and you can do it almost anywhere.

Walking benefits:

• Strengthens leg muscles and core
• Improves cardiovascular health
• Enhances balance and coordination
• Supports mental well-being

Start with 10-15 minute walks and gradually increase to 30 minutes most days of the week. If the weather doesn’t cooperate, consider mall walking or using a treadmill.

Swimming and water aerobics

Water-based exercises provide natural resistance while supporting your body weight, making them ideal for women with joint concerns or arthritis.

Water exercise advantages: 

• Reduces joint stress by up to 90%²
• Provides full-body conditioning
• Improves flexibility and range of motion
• Offers natural cooling during workouts

Many community centers and gyms offer water aerobics classes specifically designed for seniors, providing both exercise and social interaction.

Cycling and stationary bikes

Cycling, whether outdoors or on a stationary bike, offers excellent cardiovascular benefits while being easier on your knees than running or jogging.

Cycling benefits for seniors:

• Builds leg strength and endurance
• Improves heart health
• Enhances coordination and balance
• Can be adapted to any fitness level

Recumbent bikes provide extra back support and are particularly comfortable for beginners or those with back concerns.

Strength training for older women

Many women worry that strength training is too intense or risky, but it’s actually one of the most important types of exercise for maintaining independence and preventing age-related muscle loss. Make sure you’re getting enough protein to support this exercise routine.

Why strength training matters

After age 30, you naturally lose 3-8% of your muscle mass per decade, with losses speeding up after menopause.³ Strength training for older women helps counteract this process and provides many benefits:

• Increases bone density
• Improves metabolic health
• Enhances daily functional abilities
• Reduces fall risk
• Boosts confidence and self-esteem

Here are a few strength-training guidelines.

Start with bodyweight exercises:

• Wall push-ups
• Chair squats
• Standing calf raises
• Modified planks against a wall

Progress to light weights: Start with light weights. Use 1-2 pound dumbbells or resistance bands. Focus on good form. Don’t use heavy weights. Do 8-12 repetitions of each exercise. Aim for 2-3 sets.

Key muscle groups to target:

• Legs and glutes for mobility
• Core for balance and posture
• Arms and shoulders for daily tasks
• Back muscles for spinal support

Balance and flexibility exercises

Falls are a leading cause of injury among older adults, making balance training essential for maintaining independence and confidence.

Balance training essentials

Simple balance exercises:

• Single-leg stands (hold on to a chair for support)
• Heel-to-toe walking
• Standing on different surfaces (firm to soft)
• Tai chi movements

Practice balance exercises daily, even if just for 5-10 minutes. Many yoga and tai chi classes are specifically designed for seniors and focus heavily on balance improvement.

Flexibility and stretching

Maintaining flexibility becomes increasingly important as you age. Regular stretching helps preserve range of motion and reduces stiffness.

Daily stretching routine:

• Neck and shoulder rolls
• Gentle spinal twists
• Hip flexor stretches
• Calf and hamstring stretches
• Ankle circles and flexes

Hold each stretch for 15-30 seconds and never push to the point of pain. Gentle, consistent stretching yields better results than forcing your body beyond its current limits.

Creating your weekly exercise routine

A well-rounded fitness program for women over 60 should include a lot of movement. Here’s a sample weekly schedule that incorporates various exercises for women over 60:

• Monday: 30-minute walk + 15 minutes of stretching
• Tuesday: Strength training (upper body) + balance exercises
• Wednesday: Swimming or water aerobics
• Thursday: Strength training (lower body) + flexibility work
• Friday: Walking or cycling + core exercises
• Saturday: Yoga or tai chi class
• Sunday: Gentle stretching or rest day

Remember, this is just a template. You may need to adjust the intensity and duration based on your current fitness level and any health conditions you may have.  Be sure to consult with your physician before implementing any new exercise regimen.

Safety considerations and getting started

Before beginning any new exercise program, it’s wise to consult with your healthcare provider, especially if you have chronic conditions or haven’t been active recently.

Starting safely

Begin gradually:

• Start with 10-15 minutes of activity
• Increase duration before increasing intensity
• Listen to your body and rest when needed
• Stay hydrated throughout your workouts

Warning signs to watch for:

• Chest pain or shortness of breath
• Dizziness or lightheadedness
• Unusual fatigue or muscle pain
• Joint swelling or persistent soreness

Finding the right support

Consider working with a fitness professional who has experience with older adults. Many gyms offer senior-specific programs, and certified trainers can help you modify exercises to meet your individual needs.

Group fitness classes designed for seniors provide both guidance and social interaction, which can help you stay motivated and consistent with your routine.

Equipment and resources for home workouts

You don’t need expensive equipment to stay active. Many effective exercises for older women can be done at home with minimal or no equipment.

Essential home exercise equipment

Budget-friendly options:

• Resistance bands (multiple resistance levels)
• Light dumbbells (1-5 pounds)
• Yoga mat for floor exercises
• Sturdy chair for support
• Exercise ball for core work

Free online resources: Many websites and YouTube channels offer free workout videos specifically designed for seniors. Look for certified instructors who understand the unique needs of older adults.

Your next steps toward active aging

Staying active after 60 is one of the best investments you can make in your future health and independence. The exercises for women over 60 outlined here provide a solid foundation for maintaining strength, balance, and vitality.

Remember that consistency matters more than intensity. Even small amounts of daily activity can make a significant difference in how you feel and function. Start where you are, be patient with yourself, and celebrate every step forward.

As you embark on this journey toward better health, consider how protecting your overall well-being extends beyond exercise. At Mutual of Omaha, we understand that staying healthy and active is part of living your best life, which is why we’re committed to helping you protect what matters most through comprehensive health and well-being support.

Frequently Asked Questions

How can I improve my balance to prevent falls?

Practice single-leg stands, heel-to-toe walking, and standing on different surfaces daily. Tai chi and yoga classes specifically designed for seniors are excellent for improving balance, coordination, and confidence in movement.

Should I see a doctor before starting an exercise program?

Yes, it’s recommended to consult with your healthcare provider before beginning any new exercise program, especially if you have chronic health conditions, haven’t been active recently, or experience any concerning symptoms during physical activity.

Can I improve flexibility and mobility with simple stretching exercises?

Yes, a daily stretching routine can improve your mobility and balance. Consider stretching routines you can do either standing up or sitting down. Check out these three stretching exercises.

Footnotes:

1. U.S. Centers for Disease Control and Prevention, Benefits of Physical Activity, April 2024
2. Mayo Clinic Press, 3 water workouts for joint pain, May 2025
3. National Library of Medicine, Sarcopenia in Menopausal Women: Current Perspectives, June 2022

Expertly Reviewed by Dr. Tammy Lovette, MD, ABFM

Medical Director, Mutual of Omaha

Dr. Lovette is a board-certified Family Medicine physician and Medical Director at Mutual of Omaha. Her clinical career, followed by 15+ years in disability insurance medicine, have strengthened her belief in the power of preventative medicine and education about chronic disease management. In her free time, Dr. Lovette enjoys traveling with her husband, exercising with her dogs, and baking southern treats for family and friends.

 

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