senior woman doing yoga

11 Tailored Exercises for Women Above 60 for Optimal Health

Having trouble finding the right activities for women over 60? I've been there.

Starting an exercise routine can be daunting, especially when you realize your body might not be as agile as it once was - and yes, as a caregiver, I've seen it all...

In this post, I've curated a list of the most effective exercises for women in this age group, ensuring you stay active and healthy.

Dive in!

Key Takeaways

  • For optimal health, women over 60 should incorporate aerobic activities, strength training, and flexibility exercises.
  • Walking, yoga, and dancing are the top low-impact aerobic options for this age group.
  • Always discuss with your healthcare professional before starting any exercise, especially if you have underlying health conditions.

11 Activities for Women Over 60 | For Optimal Health

A blend of physical exercises, mental stimulation, and hobbies can significantly enhance the quality of life in the golden years.

Incorporating back stretches for seniors into your routine is especially beneficial to maintain flexibility and reduce discomfort.

Whether it's low-impact exercises, creative arts, or simply spending time in nature, these activities keep the body agile and ensure a sharp and active mind.

Get ready for the ultimate adventure with these 11 mind-blowing activities...

#1 Water Aerobics

Swimming and water aerobics are ideal for women over 60, especially those with joint pain. These activities reduce strain on muscles and bones, allowing for improved flexibility.

Swimming, in particular, is excellent for muscle building due to water resistance.

However, it's best to consult your doctor before enrolling in a water aerobics class if you have a heart condition or other chronic ailments.

Enhance your post-workout recovery with the support of a STOT SPORTS back brace - giving your back the optimal care it deserves!

#2 Yoga

Researchers Buford et al. underscore the importance of optimizing exercise benefits for older adults.

The research suggests that tailored interventions, like yoga, can significantly enhance the efficacy of exercise in improving physical functions and preventing potential disabilities [1].

Yoga is not just about flexibility. It's a holistic approach that benefits cardiovascular health by reducing stress, blood pressure, and cholesterol levels.

Studies confirm its safety for seniors, especially when guided by professional instructors. If you're new to yoga, consider joining a class to learn the basics under expert guidance.

Check out this video for a slow, gentle session tailored to the golden years.

#3 Walking

When my doctor first suggested walking as an exercise, I was skeptical. How could something so basic offer any real health benefits?

But as someone who had spent more time on the couch than on her feet, I decided to give it a shot.

The first few days were a revelation. Walking wasn't just about moving from one point to another but a journey.

Each step made me more aware of my surroundings, my breathing, and the rhythmic beat of my heart.

I began to understand that walking was more than a cardiovascular activity; it was therapeutic. It gave me time to reflect, breathe, and appreciate the world around me. As the days turned into weeks, my stamina improved.

I could walk longer distances without getting winded, and my mood began to lift.

The local park became my sanctuary, and my daily walks became the highlight of my day. Investing in a good pair of walking shoes was probably my best decision.

They provided the support and comfort I needed, making my walks more enjoyable. '

And on days when I felt a bit lonely, I'd invite a friend along. It was a win-win: we got to catch up and both got our daily dose of exercise.

#4 Squats

Squats were a different ball game altogether. I remember watching fitness enthusiasts at the park, effortlessly doing squats and thinking, "That looks easy." But when I tried it myself, I realized it was anything but. However, I was determined.

I started with just a few squats a day, focusing on getting my form right. With time, I began to notice the difference.

My legs felt stronger, and tasks like climbing stairs or lifting heavy bags became easier. Squats were not just an exercise for the legs; they engaged the core, back, and glutes.

They were a full-body workout in themselves. And the best part? No equipment was needed.

Just the determination to get better with each passing day.

Discover the safest and most effective techniques for beginners and seniors to perform squats in this video:

#5 Step-Ups

Step-ups were another exercise that seemed deceptively simple. All I needed was a raised platform, like a bench or a sturdy box.

The idea was to step up onto the platform and then step down, alternating legs.

It sounded easy enough, but when I tried it, I realized it required balance, coordination, and strength.

But I persisted...

With each session, my balance improved, and I could feel my leg muscles working hard.

Step-ups became a regular part of my routine, and I even started adding weights to increase the challenge.

They were the perfect combination of cardio and strength training, and I loved the feeling of accomplishment they gave me.

#6 Push-Ups

Push-ups were, by far, the most challenging. The mere thought of lifting my entire body weight using just my arms was daunting. But I was not one to back down from a challenge.

I started with wall push-ups, gradually moving to knee push-ups, and finally, the standard push-ups.

It was a slow process, filled with moments of frustration and self-doubt. But with persistence and determination, I began to see progress.

My arms became more toned, my back stronger, and my core more defined. Push-ups taught me the importance of perseverance and the satisfaction of achieving what once seemed impossible.

#7 Leg Presses

When I joined a local gym, I was introduced to the leg press machine. It looked intimidating, with its weights and levers, but with the help of a trainer, I soon got the hang of it.

The leg press became a staple in my routine, targeting my thighs, glutes, and calves. I loved the feeling of pushing against the resistance, challenging myself to lift heavier weights with each session.

It was a testament to how far I had come, from a couch potato to someone who could leg press her body weight.

#8 Chest Presses

The chest press machine at the gym was another favorite.

It targeted the chest, shoulders, and triceps, giving me a well-rounded upper-body workout.

With each press, I could feel my muscles working, growing stronger with every repetition.

It was empowering to see the progress, to be able to lift heavier weights and to feel the strength in my arms and chest.

The chest press was not just about building muscle but about building confidence and self-belief.

#9 Dancing

Dancing was a happy accident. I stumbled upon a local dance class and decided to try it.

It was love at the first step. Dancing was liberating, allowing me to express myself in ways I never thought possible. It was the perfect blend of cardio, strength training, and fun.

The music, the rhythm, and the sheer joy of movement made it the perfect exercise for the soul.

Whether salsa, jazz, or contemporary, every dance form brought a new challenge and opportunity to learn and grow.

Each of these exercises brought with it a unique set of challenges and rewards. But the biggest prize was the transformation I saw in myself, both physically and mentally.

From a sedentary lifestyle to an active one, the journey was filled with ups and downs, but it was worth every step.

#10 Pilates

When I was introduced to Pilates by a friend, I had a curiosity mixed with skepticism. The movements seemed subtle and gentle. What is the potential effectiveness of their methods?

To support my findings, I found a study by Bouaziz et al. exploring the various health benefits of multicomponent training programs, such as Pilates, particularly for the elderly [2].

And my first class was just that: a humbling experience. Pilates wasn't just about physical strength, control, balance, and flexibility.

Each movement required precision and focus, engaging muscles I didn't even know existed. As the weeks went by, I began to notice a difference.

My posture improved, my core became stronger, and I felt more in tune with my body.

The breathing techniques I learned in Pilates also helped me manage stress and stay calm in challenging situations.

It was a holistic approach to fitness, combining the physical and mental, and I was hooked.

Dive into this 30-minute video tutorial:

#11 Resistance Band Training

I stumbled upon resistance bands during one of my online shopping sprees. They seemed simple enough – just stretchy bands in different colors.

However, I realized their potential when incorporating them into my workouts.

Resistance bands added an element of challenge to my regular exercises. Squats, lunges, and bicep curls became more intense, pushing me to work harder.

The bands were versatile, allowing me to target different muscle groups and adjust the resistance. They were also portable, making it easy to carry them on trips or use at home.

Over time, resistance band training became integral to my fitness routine, helping me tone, strengthen, and challenge my body in new ways.

Both Pilates and resistance band training taught me valuable lessons. Fitness isn't just about lifting heavy weights or running marathons.

It's about finding what works for you, challenging yourself, and enjoying the journey. Whether it's through controlled Pilates movements or the stretch of a resistance band, every exercise brings with it a unique set of benefits and joys.

Now, brace yourself for a mind-blowing video that will leave you speechless before we dive into the frequently asked questions!


1. What activities are available for women over 60?

Women can enjoy many activities over the age of 60. These activities include yoga, hiking, swimming, cycling, dancing, Tai Chi, gardening, art classes, volunteer work, playing a musical instrument, and even pickleball. 

2. What are the benefits of activities for women over 60?

Physical activity for women over 60 can provide several health benefits. 

These activities can help to improve overall health, reduce stress, lower the risk of developing chronic diseases, and help improve cognitive function. 

3. What types of social activities are available for women over 60?

Various social activities are available to women over 60, including visiting friends and family, joining a local book club, attending art classes, playing board games, attending concerts or plays, participating in fitness classes, or volunteering for a cause. 


11 activities for women over 60 can be a game-changer in embracing the golden years with zest and zeal. 

Embracing the age of 60 and beyond with enthusiasm and energy is not just a choice but a lifestyle. The activities we've discussed are more than just ways to stay fit.

They're pathways to new experiences, friendships, and rediscovering the joys of life.

As you embark on or continue this journey of active living, remember that every step, dance move, or yoga pose is a testament to your resilience and zest for life.

We hope this guide serves as a beacon, illuminating the myriad possibilities that await.

And if you've found this helpful or have more activities to suggest, please drop a comment below. We'd love to hear from you and continue this conversation!


1. Buford TW, Anton SD, Clark DJ, Higgins TJ, Cooke MB. Optimizing the Benefits of Exercise on Physical Function in Older Adults. PM&R. 2013;6:528–43.

2. Bouaziz W, Lang PO, Schmitt E, Kaltenbach G, Geny B, Vogel T. Health benefits of multicomponent training programmes in seniors: a systematic review. International Journal of Clinical Practice [Internet]. 2016;70:520–36. Available from:

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