How Older Women Can Have Fun with Exercise

Have you ever taken an exercise class and felt like you were being tortured? Do deep knee lunges and lifting heavy weights make you want to scream? We all know moving our bodies is essential to our well-being but there is no reason it needs to be excruciating. It’s much more fun when you can enjoy what you are doing.

It’s time to forget about “feeling the burn” because as older women who are post-menopause we burn on a regular basis. Why risk a life-changing injury when you don’t have to? Our bodies take longer to recover than our younger counterparts, so competing with them makes no sense.

There are some older women who can still swim the English Channel, but the majority of us are fine doing a few laps across the pool. Here are suggestions for ways to have fun with exercise that isn’t agonizing.

Dance

I’m not suggesting you put on your old tap shoes or learn the hottest hip-hop routine. But, flowing movements with a little choreography can get you in the groove. You might enjoy ballet, ballroom dancing, square or line dancing, hula, salsa, or Zumba. What about Belly dancing or Flamenco? It couldn’t hurt to give them a try.

Many dance classes are available online so you can do them at home instead of at a studio. Find a class that caters to seniors if you are worried about overexerting yourself. Above all, have fun.

Yoga

Many older women enjoy yoga but have difficulty with floor exercises. If that’s the case, try chair yoga or do modified beginner yoga poses such as mountain, tree, warrior, standing knee to chest, or modified dancer.

Tai Chi and QiGong

The ancient Chinese martial art practice of Tai Chi is a moving meditation and is excellent for practicing balance and improving muscle strength and flexibility which is a must for older people. Some classes are held in public parks or open spaces. It’s also easy to do at home.

QiGong is also a Chinese practice that uses coordinated body posture and movement, breathing, and meditation. It is different from Tai Chi in that it is an internal process with external movements using intention and mindfulness to activate Qi which is “life force energy.”  Neither practice requires equipment and can be done anywhere.

NIA

NIA stands for “Neuromuscular Integrative Action” but it is better described as “feel-good fitness.” It draws from Tai Chi, Tae Kwon Do, Aikido, jazz dance, modern dance, yoga, Alexander, and Feldenkrais techniques and is done barefoot. The movements are relaxing, and fun, and they focus on the base of the body, the core, and the upper extremities.

Forest Bathing

This is known in Japan as Shinrin-Yoku, but simply stated it is walking in nature and immersing yourself in the nature surrounding you. It is an excellent way to relax and practice breathing techniques while still moving your body and getting exercise. You can do it anywhere there is greenery or in a pleasant outdoor environment such as at a beach. Urban dwellers can forest bathe in a park or walk down a tree-laden street.

Swimming

Water is healing and if a source of it is available either at a pool, ocean, or lake a leisurely swim will ease your joints and give you a cardiovascular boost. If you don’t like chlorine, like me, seek out a saline pool instead.

Aqua Aerobics is popular for all ages, and I’ve even seen 100-year-old ladies having fun with it.

Kayaking

If a lake or calm bay is in your vicinity, consider kayaking. It’s a relaxing water activity that will get your arms in shape by rowing. You can also slowly drift downstream, relax, and enjoy the scenery around you. But, be careful! I have kayaked in the ocean and can tell you from experience that it is safer to be in a group with an experienced guide. Either rent a kayak or buy one for yourself.

Bowling

When we were young, the local bowling alley was a fun place to hang out with friends. The sport is still thriving with even more bells and whistles. Just don’t ruin the fitness benefits of it by consuming too much pizza and beer.

Pickleball

Pickleball has been trending in recent years. It’s a combination of tennis, Ping-Pong, and badminton that you can play with friends, and it will give you a nice cardio workout.

These are just a few recommendations for fitness activities that are fun for women over 50. How do you like to exercise to have fun? Please leave a comment below.