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5 Best Workouts For Older Women And Fitness Tips

Written by True Topia

November 1, 2022

Workouts for older women

Aging is a scary path, as it makes your body vulnerable to many health issues. Dealing with losing your youth can be really hard and might cause many people to give up on their physical well-being. But there’s a simple solution to keeping your mind and body, both, young and refreshed forever – workout and eating well. This article is completely based on workouts for older women and the fitness tips that they can use to make their life easier.

A holistic exercise regimen and a balanced diet could do wonders for your skin, hair, physical, and even mental health. Exercising may seem like too much work, but it can be a fun and enjoyable activity when you put together a routine that keeps you healthy and refreshed. 

Especially for women, aging can take quite a toll on physical health. It’s the best course of action to make sure you keep your body healthy and work out regularly. But how should you start? Read this article and find out the best workouts for older women.

Why is working out necessary for older women?

As women grow old, their bones and their overall physical health starts to deteriorate much earlier than men. Taking extra care of your body is a must for women over the age of 30. 

The body starts to lose strength and you might feel fatigued and uneasy more often than before. This is because women when they age, start to experience hormonal changes that disrupt body function and cause them to feel weaker physically and irritable or moody.

Working out releases the pleasure hormone – endorphins; it helps in dealing with mood swings caused by menopause or any other hormone-related changes. It increases core strength and tightens the muscles which helps women avoid joint pain issues or spasms caused due to weak bones.

3 best warmup exercises before working out

Warming up before exercising is necessary. Without warm-ups, exercising can be really dangerous for older women. It may cause many health issues like breathlessness, muscle spasms, cardiac issues, etc. Warming up can help you feel enthusiastic and accommodate your body to a robust workout routine. 

Here are some of the best warmup exercises for women over the age of 50:

  1. Brisk Walking: It’s a form of fast-paced walking, similar to power walking. It helps in loosening leg muscles and joints and increasing your body temperature.
  2. Arm Swinging: While walking or while standing, you can swing your arms clockwise and anti-clockwise alternatively to loosen up your muscles and refresh your body.
  3. Ankle Circles: Moving your ankles in clockwise and anti-clockwise circles alternatively can help you avoid spasms and keep you from pulling a nerve while exercising.

For more check out our in-depth article on the best warm up exercises for seniors.

5 best workouts for older women 

Now that we’ve emphasized the importance of physical activities for older women, let’s take a look at some of the best at-home exercises for women over 60:


Although it may sound basic or an activity that can’t be done daily, swimming is one of the best core exercises for older women. Doing at least 5 laps every day or practicing water exercises like leg fluttering can help you develop core strength and keep your mind and body refreshed throughout the day.

Seated Stretching

There are many exercises that do not require you to stand and exert too much pressure on your legs. Stretching your arms, chest, head, and legs while sitting on a chair can help you build strength. It helps you loosen up your body muscles and makes you feel relaxed and refreshed. It also releases built-up tension in your muscles and helps you de-stress in a healthy way.


Pilates is a really popular workout routine among women, and rightfully so. Women tend to feel lighter and more youthful when doing exercises that increase body flexibility. Pilates is a great way to keep your body healthy and help you lose weight easily. Older women struggle with hormone changes more often and doing pilates can help you manage your mood swings easily.

Squats (without dumbbells or weights)

Squats are undoubtedly one of the best exercises for older women to add to their routine, it’s a helpful workout move for all ages and genders. For women especially, squats help in keeping leg muscles strong and strengthen thighs as well. It helps in shaping the overall body and avoiding cardiac issues associated with aging.

But one thing to keep in mind while working out is to steer clear of weights while doing squats, as older people have weaker muscles and it might not be a good idea to squat with dumbbells or weights.


Planks can be quite intimidating for seniors, but they are a really good workout move for a happy and healthy body. It helps you increase physical strength and regulate circulation in your body. It makes your overall physical health better and keeps you in shape, away from scary health problems!

4 body fitness tips for senior women to swear by 

A very effective and simple way to deal with the health issues associated with old age is by working out and eating a lot of nutritious food like leafy greens, avocados, green chilies, milk products, eggs, lean meats, fish, etc. 

So here are 4 effective fitness tips for women over the age of 50:

  1. Eat a lot of protein and calcium-abundant food. Growing old, women start losing bone density and it makes them prone to many health issues. Consuming milk products, eggs, meats, and pulses can be a game changer for your physical health.
  2. Keep a keen track of your menstrual cycle. Women over the age of 50 starts to experience menopause which makes their bodies weaker and more likely to immune-related diseases. It’s important to take extra care of your body around this time.
  3. Drink a lot of water and stay hydrated. Not drinking enough water can be more dangerous for women than men. Aging can mess up your digestion, so keeping yourself hydrated can help you avoid issues like kidney stones, ingestion, etc.
  4. Lastly, exercise regularly and according to your needs. Even if for 10 minutes every day, keep your body moving to be motivated and active. This will save you from many issues that come with old age.


Women, as they grow old, are more likely to be exposed to physical health issues than men. This is because of many hormonal and structural differences. From losing bone density to experiencing prolonged fatigue, women need to be vigilant and take good care of their bodies while aging.

One of the best ways to do this is by exercising regularly and keeping your body active and healthy. Doing core-strengthening exercises like planks, squats, swimming or even pilates can be a helpful way to avoid age-related health issues for women. 

Read through the above article to find out some of the best workouts for older women and easy yet effective fitness tips for women over the age of 50.

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