Just because your age keeps going up doesn't mean your amount of daily exercise should go down! We all know staying fit is a key element of maintaining a healthy lifestyle, but recent studies from the National Institute of Health (NIH) have revealed that only about 25 percent of people ages 65 to 74 keep up with regular physical activity. Just because you hit a major age milestone doesn't mean you can stop hitting the gym, ladies! Luckily, staying fit doesn't have to be a daily struggle. We've compiled a list of simple exercises that you can do anytime, anywhere, at any age! Take a look below to learn how to be your best possible self!
1. Tai Chi: This type of martial arts focuses on grace and movement, and is perfect for women of all ages! Tai chi really hones in on relaxation and control, rather than jumpstarting that heart rate, so it is the ideal workout for those of you who are looking for a way to connect with your calmer, more meditative side. It is offered at many levels, which makes it a fantastic workout for mothers and grandmothers alike!
2. Walking: This one may seem too simplistic, but walking is great for your heart, your lungs, and your limbs! It can also reduce your risk of diabetes and high blood pressure. Studies have even shown that regular walks can decrease the risk of Alzheimer's and improve the memory. It is low-impact for those of us with achy joints, and is a great way to get up off the couch and explore your local hiking trails!
3. Swimming: Water workouts are considered to be the perfect way to target your entire body. Swimming is easier on the joints than running or other high-impact exercises, and it is a great way to tone and tighten all those muscles that get overlooked in other workouts! If swimming laps isn't your thing, most gyms have tons of water fitness classes that might appeal to you instead!
4. Strength training: Hitting those weights can work wonders for that waistline, regardless of your age! Muscle degeneration is a common problem as we get older, so grabbing a pair of dumbbells and cranking out some bicep curls is a great way to keep those muscles toned and tight! The good news is, you don't have to lift heavy to keep that body nice and fit. Start light and slowly build your way up; you'll be shocked by how quickly your overall strength increases!
5. Yoga: Yoga is an incredibly versatile form of exercise. There are a multitude of different kinds of yoga, designed to suit many different lifestyles and preferences, which makes it another perfect way to exercise at any age. The variety of positions and flows allow yogis to modify the workouts to suit the strengths and limitations of their own bodies. To discover what style of yoga is right for you, click here!
6. Kegel exercises: Sure, Kegel exercises aren't going to give you a six-pack or build up your endurance, but they are absolutely essential if you are looking to strengthen your pelvic floor. As we age, the pelvic muscles that support our bladder grow weaker and weaker. This can result in incontinence, which can be a frustrating and degrading experience for women. Performing a series of Kegel exercises on a regular basis will help keep those key muscles nice and strong.
Exercises like these allow us to place less emphasis on our age and concentrate more on what is important to us: our family, our health, and our happiness! For more information, check out our sources here: Harvard Health Publications, Arthritis Foundation, and WebMD.