It’s well established that exercise for women in their 60s and 70s is not only safe—it’s essential for maintaining health and vitality through the years.
But beyond the well-known benefits of heart health, muscle strengthening, and weight management, exercise offers several lesser-known (and often less-discussed) advantages.
In fact, with the right kind of exercise, many challenges once considered to be inevitable aspects of aging can be effectively managed or even reversed.
Here are five hidden benefits of exercise for women in their 60s and 70s:
- Relief of Stress Incontinence
Bladder control issues are common in older women but they aren’t an inevitable part of aging. Often caused by hormonal changes and weakened pelvic floor muscles, one of the most frequent types is stress incontinence—leaking urine during activities like coughing, sneezing or exercise. The good news is that targeted pelvic floor and core exercises can help prevent and relieve symptoms and improve your quality of life.
- Enhanced Libido and Pain-Free Intimacy
Hormonal changes and joint pain can reduce libido and make physical intimacy uncomfortable. Low-impact exercises that improve joint mobility, muscle strength, and pelvic floor function can help alleviate discomfort, support hormonal balance and contribute to a more comfortable and functional intimate experience.
- Improved Regularity
Bowel irregularity can be both uncomfortable and disruptive but it isn’t an unavoidable effect of aging. Regular exercise—especially deep core work—stimulates the digestive system and helps prevent constipation. These movements also support gut health by promoting a balanced microbiome, which is essential for both gut motility and immune function.
- Reversing Bone Density Loss
Osteoporosis is a major concern as we age but the right type of exercise can significantly slow and even reverse bone loss. Weight-bearing and resistance exercises stimulate bone remodeling and help increase bone density. Contrary to popular belief, you don’t need heavy weights to see results; bodyweight exercises (which use your own body weight as resistance) are both effective and low-risk for injury.
- Mental Clarity and Reduced Brain Fog
Cognitive decline is a common concern, but regular physical activity is one of the most effective ways to combat it. Exercise improves blood flow to the brain, supporting the growth of new brain cells and improving memory and cognitive function. Mind-body exercises, which combine physical movement with mental focus, are especially beneficial.
What to Avoid
While exercise is critical, not all modes of movement are ideal for the specific needs of women in their 60s and 70s. High-impact activities, like running on hard surfaces or lifting excessively heavy weights, can cause strain and increase the risk of injury. It’s also important to steer clear of movements that compromise joint integrity or place pressure on the lower back and neck.
Finding the Right Exercise Program
To experience the full benefits of exercise in your 60s and 70s, it’s ideal to choose a program designed specifically for women in this demographic. This helps ensure that both the exercises and the guidance are tailored to your unique needs. Look for instructors who provide personalized support and offer modifications as needed. A skilled instructor should be able to adapt exercises to accommodate injuries or sensitive areas.
The ideal program should emphasize functional movement through low-impact, slower-paced bodyweight exercises. Movements should safely build muscle mass, bone density, core and pelvic floor strength, flexibility, and balance. Additionally, they should foster mind-body awareness and support overall mobility.
Conclusion: Empowering Women to Thrive in Their 60s and 70s
The way we view aging is evolving. Exercise isn’t just about maintaining health; it’s about enhancing independence, vitality and overall well-being.
Staying strong, mobile and vibrant isn’t just possible, it’s powerful. It’s one of the most meaningful gifts we can give ourselves and it’s never too late to start.
Lisa Silverstein is a registered nurse, certified Pilates instructor, and creator of online workout programs supporting women’s health and vitality worldwide. Her latest program, EVOLVE: Online Pilates for Women 60+, offers a supportive and interactive approach tailored to the unique needs of women in their 60s and 70s.Based in Israel, Lisa works with clients across the globe through her online classes and private Zoom sessions. Connect with her at Lisa@pilatesinapencilskirt.com, visit pilatesinapencilskirt.com, or follow her on Instagram @pilatesinapencilskirt.
