Movement remains essential.
Sport is recommended at all ages, and even at the age of sixty, as it offers benefits on all levels: for the heart, muscles, joints, tendons, bones, ligaments, brain, stress, etc. “After age 60, the ideal is to either continue practicing physical activity if you already did it, or start one and above all not stop at psychological barriers.“, insists Saliha Hioul, certified professional coach, mental trainer & sophrologist-therapist. The objective is to (re)get moving by varying the types of sport. For example, you can alternate:
► A sport “cardio” : “At age 60, brisk walking (6 km/h), hiking, cycling or light jogging (jogging is less traumatic) may be appropriate. You can also walk for 1 minute, jog for 1 minute, etc… Water sports, such as aquabike or aquagym with boards or pool fries are also very good because they allow you to create a little shortness of breath and make the heart work“. Swimming can also be considered as it allows you to exercise the entire body without impacting the joints.
► A relaxation sport: stretching, body balance, Pilates, yoga, tai chi will help maintain the balance, flexibility and mobility of the body. “They maintain range of motion, promote blood circulation, improve posture and prevent muscle injuries.“
► A bodybuilding sport: “Muscle wasting and loss of muscle tone are very real after menopause“, explains the coach. This is why it is interesting to do a few muscle strengthening exercises every week, with squats adapted to your level, push-ups on the knees and hands, pelvic lifts, normal or side plank, exercises with a rubber band or 0.5 kilo weights…
All these sports are excellent at 60. The best (if you want to choose one) is “one that allows one to enjoy oneself, without this representing constraint or pressure” summarizes our expert. Conversely, it is prudent to avoid sports that are too intense or too violent for impacts such as boxing, climbing or squash.although in certain cases, these sports may remain possible in agreement with your doctor“. Generally speaking, before embarking on a new activity, it is better to check the existence of a possible contraindication, to seek the advice of a rheumatologist, to carry out, why not, a stress test and take stock of your diet so as not to risk running out of energy or injuring yourself.