Get fit now: How to start exercising when you're out of shape and working out after 60 years old
How to Start Exercising When You’re Out of Shape, According to Fitness Experts
When you’re out of shape, the thought of getting back into shape is overwhelming, particularly for women. We don’t know where to start, how to start, or whether or not we have what it takes to actually achieve our goals.
As women, so many of us suffer from a lack of confidence, poor body image, the fear of being judged by others, and a lack of support from our family and friends. We’re also busy, making it difficult to find the time and the motivation to work out after we’ve already exhausted so much time and effort on being a parent, employee, business owner, household manager, etc., etc.
But here’s the deal, exercise is so much more than changing and shaping the way we look. It’s about our mental and physical health and well-being. Movement is medicine, and it’s often just the prescription we need to improve our self-esteem, attitude, mood, and physical aspects of our health.
If you’re out of shape, however, you define that, this article will provide you with some actionable steps you can start taking today to get moving toward the direction of your goals.
We spoke with three women’s health and wellness experts to get their insights on the top of getting started with exercise when you’re out of shape, and we can’t wait to share their thoughts and advice with you.
Ideally, working out after 60 years old should incorporate a blend of aerobic exercise, strength/resistance training, and stretching/flexibility exercises. Trendy fitness programs and high-intensity regimens aren't a practical—or safe—choice for most older adults. Below are some great workout options that can help you improve your mobility, build strength, and enhance your balance and coordination.
Yoga: Yoga is a low-impact activity that won't strain your joints. At the same time, it helps you build up your muscles, stabilize your core, improve your flexibility, and strengthen your bones. Look for an introductory yoga class in your area to help you master basic poses. Some yoga programs are specially designed for older adults and include seated and standing options.
Pilates: Like yoga, Pilates offers an effective workout while being gentle on joints. It focuses on building a strong core in order to improve balance and stability and has been shown to reduce the symptoms of arthritis, multiple sclerosis (MS), and Parkinson's disease. Many of the exercises are performed in sitting or reclining positions. Pilates is a smart option to try if you haven't exercised in a long time.
Aerobic exercise: Adding endurance activity to your day can help boost cardiovascular function, strengthen lungs and airways, and improve everyday stamina. What counts as aerobic exercise? Walking, swimming, and using the stationary bike are all good choices for older adults. Thirty minutes a day is the recommended amount. This can include three short, 10-minute sessions spread out over the day.
Strength training: No, we're not talking about bench pressing 100 pounds! There are simple, low-impact bodyweight training exercises you can do at home to help reverse muscle loss and burn body fat. These include wall pushups, stair climbing, squats, and single-leg stands. Some strength-training routines also incorporate light hand weights (1 to 2 lbs.) or resistance bands. Aim for two to three workouts weekly to reap the most benefits.