The Active Older Woman: Benefits of Health and Fitness After 60

Defining the Active Older Woman

Women today are reinventing what it means to age with vitality. Despite cultural biases against getting older, active older women demonstrate that life after 60 or 65 can be the most meaningful and adventurous yet.

The designation of active older woman applies to females in their 60s, 70s, 80s and beyond who consciously work to nurture their physical health, emotional well-being, social connectedness, sense of purpose, and engagement with life.

Traits of an Active Older Woman

Though each womans path unique onto itself, so-called active agers often share certain traits, lifestyle habits and attitudes, including:

• Commitment to regular exercise and movement
• Attention to nutrition, sleep health, and preventative care
• Seeking out new challenges and experiences
• Pursuing personal passions and interests
• Contributing talents and skills to community

By integrating such practices and perspectives, active older women model the possibilities for purpose and vitality in the second half of life and beyond.

Physical Benefits of an Active Lifestyle After 60

A growing body of research confirms that staying physically active as we age pays dividends through nearly every stage of older adulthood.

While exercise habits earlier in life certainly help lay a foundation for mobility and function, adopting or increasing fitness during middle age and beyond still improves health, independence, and longevity.

Improved Strength, Mobility and Balance

Regular physical activity preserves lean muscle mass to support strength for daily activities as bodies change. A mix of aerobics, weight training, flexibility and balance exercises helps older women maintain:

• Postural stability to prevent falls
• Joint mobility and range of motion
• Injury resilience and bone density
• Confidence for active aging

Reduced Risk of Age-Related Diseases

Beyond preserving physical function, routine exercise lowers older womens vulnerability to numerous chronic and age-related health issues like:

• Heart disease and stroke
• Osteoporosis
• Type 2 diabetes
• Obesity
• Cognitive decline and dementia
• Mood disorders like depression

The Centers for Disease Control and Prevention notes remaining active helps control disease risk factors like high blood pressure, elevated blood sugar and excess body fat.

Increased Longevity

Perhaps most profoundly, research links regular physical activity for older women to increased longevity and life expectancy. Active agers live more years with improved quality of life free from chronic illness and loss of independence.

Mental and Emotional Benefits

An active lifestyle nourishes mind and mood as much as physical health for women over 60.

Boosts Brain Health

Exercise quite literally exercises critical regions of the aging brain. Movement and activity increase blood flow, oxygenation and growth hormone levels to help preserve:

• Executive function
• Focus and concentration
• Problem solving
• Memory and cognition
• Learning capacity
• Verbal skills
• Reaction time

This directly protects against age-related cognitive decline and dementia onset.

Elevates Mood and Emotional Health

Physical activity also floods the body with feel-good endorphins which boost mood, outlook and resiliency in the face of lifes stresses. Research confirms regular exercise alleviates anxiety and depression to enhance overall emotional health.

The social connections built through group fitness classes, rec leagues, and other active community events also curbs loneliness and isolation which frequently impact older women.

Supports Independence and Dignity

Remaining active and physically capable instills older women with an empowered sense of competence, purpose and self-reliance. Rather than withdraw from lifes possibilities, active engagement preserves dignity and self-determination well into later decades.

Inspiring Active Older Women Thriving Through 60+

Despite outdated stereotypes, women in their 60s, 70s, 80s and beyond lead rich, adventurous lives full of accomplishments and contributions. Consider just a few awe-inspiring females defying tired ageist tropes:

Record-Setting Athlete, Diana Nyad

At age 64, ultraswimmer Diana Nyad achieved the impossible, becoming the first person to ever swim the 110 miles from Cuba to Florida without a shark cage. This capstone to a lifetime pursuing open water feats shows the power of perseverance and fitness over 60.

Oscar-Winner, Olympia Dukakis

Beloved actor Olympia Dukakis won her first Academy Award at age 56 playing the witty, wise-cracking mother in Moonstruck. Far from slowing down after this stellar success, her 60s and beyond showcased dynamic talent across TV, film and theater.

Adventure Travel Leader, Elspeth Hilton

In her late 60s Elspeth Hilton co-founded ExperiencePlus! Bicycle Tours quite literally pedaling self-guided and group bike trips to destinations across the globe. Her company empowers thousands to pursue active travel into later life each year.

Marathon Runner, Harriette Thompson

At age 92 running legend Harriette Thompson completed the San Diego Rock n Roll Marathon to become the oldest woman to ever finish a 26.2 mile race. Despite undergoing cancer treatment, she walked and ran this incredible feat, saying, finishing is triumph enough.

Such diverse examples reveal the possibilities awaiting active older women each day. Life after 65 or 75 no longer means stepping back, but rather leaping forward to seek new wellness and new adventures.

Optimizing Health and Fitness After 60

To fully reap physical, emotional and longevity rewards, active older women thoughtfully tailor fitness habits to support sound aging.

Incorporate Strength and Resistance Training

Lifting weights, whether using dumbbells, resistance bands, or bodyweight exercises, combats age-related muscle loss for better strength, function and fall prevention.

Emphasize Balance and Coordination

Exercises improving balance and agility, like tai chi, further boost stability for ease walking, standing and avoiding injury from trips or falls.

Increase Aerobic Endurance

Sustaining heart health with regular cardio activity enables older women to stay active longer with less fatigue or shortness of breath during routine tasks.

Nurture Flexibility and Core Strength

Gentle stretching paired with core abdominal exercises preserves overall mobility, back health, posture and stability needed for independent active living.

Phase in Rest and Recovery

Balance activity levels with plenty of restoration to support muscle repair and prevent overtraining which heightens injury risk.

An integrated approach honoring new needs and capacities enables active older women to continue pursuing dynamic, meaningful lives centered around health and well-being.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.