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Stay Fit and Fabulous After 60: Essential Fitness and Wellness Tips From Women in Their 60s

Ola Ka Ola members laughing together
 By Cheryl Coppa

What’s even better than hearing from the experts? Hearing from the source!  
I like to hear from both sides. What the experts and research say, and THEN what real-life people have to say about how they got through a situation, and what they would want others to know. That always speaks volumes to me.  

This is exactly what we are going to share with you here. As of this date, Ola Ka Ola is shy of our 4th anniversary. Almost 4 years of working with and helping exclusively women 40, 50, 60, and beyond. I asked some of our longtime members what they would say to women who are thinking about making an impact and starting their fitness journey.

“Aging is About Perspective - Stop Lying About Your Age and Start Bragging About It”

“Age is just a number and mine is unlisted!” I heard that in a commercial. Growing up, I never really thought too much about aging. I just lived my life from one birthday to the next. Like most women, I never really liked to tell my age when asked. But magically something switched when I turned 71. I didn’t care anymore who knew how old I was. I guess that runs parallel with what Will Rogers meant when he said, “Eventually, you reach a point when you stop lying about your age and start bragging about it.”
Just this morning, I asked my 6-year-old energetic granddaughter, who I have to run to keep up with, if she thought I was old. She replied, “No, Gaga, you don’t look old and you don’t act old.”
I think that aging is about perspective. I once read a piece that said that when you are 5 years old you are not just are 1 and 2 and 3 and 4 — all the years that brought you to 5. I like to look at it that way. I am a whole lot of years put together which translates into a whole lot of life experience. That is a good thing, isn’t it?!
Another concept that has impacted me significantly later in my life is the phrase that my trainer and friend, Cheryl Coppa, told me. “Movement is medicine,” she said. I wake up every morning raring to go because I take morning workout classes. I love to work out! I look at it like a competition with myself. Sadly, most of my friends do not like exercising, although, I don’t know why not. If you have all these muscles in your body, why not use them? It is never too late to start. I have been working out practically every single day for the last 4 years straight! It makes me feel strong, balanced, and confident. The majority of the people in my exercise classes are much younger than I am, but I keep up!
So I would say that the best advice for someone approaching 60 is to keep moving and accomplishing on a regular basis, think about all the things that have brought you to this time in your life and how uniquely yours they are, and tell everyone your age!

Lois - 73 & 1/2

“Be With Younger People, They Keep You Thinking Young”

Don't let a number define you. It doesn't matter your age, it's your outlook on life. Cultivate your interests either alone or with others. Be with younger people, they keep you thinking young. Finally, exercise and be consistent and persistent. Define your "why." Why do you exercise and what do you hope to achieve?

Diane -  63

“It’s no longer “I Need to Lose Weight”, now It’s “I Need to be Stronger”

Getting ahead of the changes that come with the passing of time is really important. It was far easier to make changes 5 years ago. The mind shift from “I WANT to lose weight” to “I need to be stronger to keep doing the things I NEED to do” is an important mental pivot.

Patty - 57

“Lift Heavy Weights to Raise Your Metabolism”

Push yourself to use heavier weights. At first, this was outside my comfort zone. I became comfortable with it and over time I learned to enjoy it. Lifting heavier weights changed my metabolism, which had been slowing down with age.
Incorporate movement into every day, especially those days when you don’t take an exercise class. Take a walk, dance, ride your bike…..
Stretch. It is even more important as we move into our 60s and beyond. Plus, it feels good!
Take modifications where you need them. It is better to modify than to get hurt or aggravate an injury or medical condition, such as arthritis.

Emily -  66

“Have a Workout Buddy to Stay Committed”

Having a workout pal (Lois and I connect before workouts almost daily), consistency…if I’m committed to my schedule, I stick with it, use any modifications necessary rather than deciding to bag the whole workout, ask…if there’s something you can’t understand or figure out, just ask. No questions are dumb. Oh, and stretch before and after, sometimes throughout the day. There are never enough opportunities for a good stretch.

Mary - 71

“Be Active for Your Mental Health”

My advice for any woman entering their 60s would be to keep a consistent routine of being active. Movement every day (walking outside, getting fresh air) and working out not only has physical benefits but mental as well. For me, it’s all about breaking a sweat but also having fun- which is why I love the Ola Ka Ola program. It has helped me in more ways than one and being a part of a community of women to lift me every day keeps me motivated.

Fina - 60

“Don’t Assume Genetics Controls Your Destiny - Adopt a Healthy Lifestyle to Slow Down Some Afflictions”

One thing I’m striving to live by: don’t assume genetics controls your destiny. I’ve got very debilitating arthritis, hypertension, Alzheimer’s, and other things in my family. The most important thing to do is to adopt a healthy lifestyle so that at least we can slow down some afflictions. Stay active and moving! And don’t just do cardio - you have to do strength training. Listen to your body. Don’t compare yourself to others. We are not going to look or feel like we did in our 20s and 30s. But hopefully, we can feel good and have the energy to do what we want to do. One of the best things we can do for our overall mental health is exercise! And don’t try to be perfect at any of it -doing a little is better than doing nothing…. Modified versions of a move are fine if that’s what works for you. Be your own BFF and give yourself credit for what you do! And if you get off track, maybe there are good reasons for that. Always remember that each new day is a new opportunity to learn and grow.

Laura - 62

“Incorporating Strength Training and HIIT Workouts Made Me Look and Feel the Best I’ve Felt in Years!”

I think the biggest tip I can share for women over 60 is not to be afraid of strength training and lifting weights! The benefits are huge and it still amazes me how much better and stronger I feel! Not to mention the benefits to bone health! Cardio and HIIT workouts are important for heart health and losing weight but they will not change your body and you won’t gain muscle. I find incorporating both is what I need to look and feel the best I’ve felt in years! I don’t feel or look my age lol and that’s what I love the most!

Linda - 61 & 1/2

“Lifting Weights Helps Me Stay Lean and Keeps Me Young”

Lifting weights is more important now in my 60s than at any other time in my life. I truly feel lifting weights in my 60s is saving me from several things. One of them is bone loss which I already have because I lost my period at 44 and wasn’t put on estrogen. The doctor told me that if I didn’t lift weights it would be far worse. It also helps me maintain leanness. I have a scale that measures my BMR and mine is excellent which means I burn more calories when doing nothing and can eat more. I see a lot of my friends who don’t lift with a tire around their waist. I don’t have that at all. Lifting weights helps me stay lean. Also, muscle mass is so important as we age because it can lower the risk of metabolic syndrome which is linked to heart disease. A lot of my friends who don’t lift have heart issues and that scares me. These things are so important to me. I was walking down the hall yesterday with a 7th grader and he nearly died when I told him I was a grandma. I said, yes I’m 62, he was like, what?? lol. It is definitely keeping me younger. The scale also says my age is younger according to my stats. I will never stop lifting weights.  

Aggy (one of Ola Ka Ola’s trainers) - 62

“That little voice in your head that is telling you, you cannot do it? That same voice can be trained to say I CAN DO IT, I WILL DO IT, I AM DOING IT. “ Cheryl Coppa

What can I even say after all that?

It is amazing the control we can have in our health and fitness with even just the smallest deposits of time and effort at any stage in life. The women you heard from all do 30-minute sessions, right from home. All you need is a space, even our trainers will train you and WITH you in real-time from their own homes as well.
No fancy equipment or special effects, this is real women in real-time who all live busy lives.
We use minimal equipment, we do what works and you go on about your day. Some of these women were even brand-new beginners. They made this change without ever having worked it out before! So that little voice in your head that is telling you, you cannot do it? That same voice can be trained to say I CAN DO IT, I WILL DO IT, I AM DOING IT.

These women inspire me, they inspire our community of women, and I hope they inspire YOU! Now, it’s time for you to create your own testimony, this will without a doubt enhance your life in more ways than you can imagine. Feel it for yourself and I will see you in class.

About Cheryl Coppa

✔️ A certified Core Confidence Specialist (Core and Pelvic Floor retraining)
✔️ A certified Personal Trainer specializing in women's fitness over 40
✔️ Low-Pressure Fitness / Hypopressive certified by creator Dr. Tamara Rial
✔️ Pre/postnatal corrective exercise specialist
✔️Instructor of the Pelvic Floor Health program, Ola Ka Ola
✔️ 41 years young, wife & mother of 3


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