Your go-to guide for exercise tips and advice tailored to women over 60. 

As we age, maintaining an active lifestyle is not enough; it’s about taking control of our health and fitness and empowering ourselves to live our best lives. 

This guide will explore the best exercises for women over 60 to improve heart health, gain strength, and lose fat.

Why Exercise is Important for Women Over 60

As we enter our senior years, our bodies undergo various changes, such as muscle loss, decreased bone density, and a slower metabolism. Regular exercise can help counteract these effects and improve overall health by:

  • Reducing the risk of chronic diseases such as heart disease, diabetes, and osteoporosis
  • Increasing muscle strength and bone density to prevent falls and fractures
  • Boosting metabolism for weight management
  • Improving mood and cognitive function

Cardiovascular Exercises

Cardiovascular exercises are any activities that increase your heart rate and breathing, improving the health of your heart and lungs.

Here are some great options for women over 60:


Walking is a low-impact exercise that can easily be incorporated into your daily routine. 

Aim for at least 30 minutes of brisk walking daily to reap cardiovascular benefits.


Swimming is a low-impact exercise that is gentle on joints and perfect for seniors. 

It also offers a full-body workout, making it a great choice for improving heart health.


Cycling is another low-impact exercise that can be done indoors or outdoors.

It improves cardiovascular health, strengthens leg muscles, and boosts endurance.


Strength Training Exercises

Strength training exercises help maintain and increase muscle mass, which can decrease with age.

This type of exercise also helps improve bone density and overall strength. Here are some examples:

Bodyweight exercises

Bodyweight exercises such as squats, lunges, and planks can be done at home without equipment. Start with a few repetitions and gradually increase as you build strength.

Resistance band exercises

Resistance bands are inexpensive and versatile tools for strength training. They provide resistance throughout the entire range of motion, making them great for building muscle.


Weightlifting doesn’t have to involve heavy weights. Using lighter weights with higher reps can still provide the same benefits while reducing the risk of injury.


Flexibility Exercises

Our muscles become less flexible as we age, leading to stiffness and joint pain. Regular flexibility exercises can help improve mobility and prevent injury.


Yoga is an excellent exercise for improving flexibility, balance, and strength. It also offers relaxation benefits, making it a great option for overall well-being.


Stretching exercises such as toe touches and shoulder rolls can be done at home and help improve joint range of motion. Make sure to warm up before stretching to prevent injury.


Regular exercise is crucial for women over 60 to maintain good health and quality of life. 

Always consult your doctor before starting any new exercise routine, especially if you have any underlying health conditions.

Please note that the advice provided in this guide is general in nature and may not be suitable for everyone. Your doctor can provide personalized recommendations based on your specific health needs.

With dedication and consistency, you can improve heart health, gain strength, and lose fat to feel your best at any age.

Don’t just take our word for it, here’s a success story from one of our clients: ‘I started incorporating these exercises into my daily routine and within a few weeks, I noticed a significant improvement in my energy levels and overall well-being.’ keep moving and stay fit with Four Friends Fitness! 

So don’t wait any longer – start incorporating these exercises into your daily routine and see their positive impact on your overall well-being. 

Remember to always listen to your body and make modifications as needed.

Here’s to a healthy, strong, and energized life for women over 60!

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