Originally published as “Exercise Over 60” — updated with new research and a look at what fitness really costs you if you get it wrong.
If you are reading this blog, you probably grew up in the age of aerobics, the 1980s. Jane Fonda, Richard Simmons or Fabio Lanzoni to name a few fitness stars. Thin was in. I spent countless hours at the gym trying to burn calories — treating my body like a furnace that needed to be run empty.
Fast forward to today. I know better. And what I’ve learned in the past few years has completely changed how I think about fitness — and how I think about my retirement finances.
Here’s the connection: most of us plan carefully for retirement income, but almost nobody budgets for the cost of getting your health wrong. A hip fracture for a woman over 65 costs an average of $40,000 in medical bills — and that’s before rehab. Sarcopenia (muscle loss from aging) is one of the leading drivers of nursing home admissions. The single best investment you can make right now isn’t in your portfolio. It’s in your muscle mass and your bone density.
I know. Because I almost missed it.
My Wake-Up Call: The DEXA Scan
In my post Your Bones Over Sixty, I shared something that genuinely shocked me: after years of exercising nearly every day, my first DEXA bone scan revealed I had osteopenia — pre-osteoporosis. My bone density was declining despite all that aerobic activity.
How could this happen – I work out 5-6 days a week! Why? Because I was doing it wrong. Not the exercise — the fuel. What I’ve since learned is that nutrition plays a far greater role than most of us realize in maintaining bone density, reducing inflammation, building strength, and protecting long-term health.
The Popular Trends That Are Actually Working Against Us
Three nutrition trends have dominated the wellness conversation lately, and all three can seriously backfire for women over 60:
Intermittent Fasting (eating only within an 8-hour window, fasting from 8pm to noon)
Low or No Carb Diets
Weight loss drugs like Ozempic
All three create significant caloric restriction — which sounds like a good thing until you understand what your body actually does with that restriction. Women’s bodies are physiologically different from men’s. We naturally carry more fat stores, and when we restrict calories, our bodies are wired to burn lean muscle before touching those fat stores. The result? You can end up looking thinner while actually losing the very muscle and bone mass that keeps you healthy, independent, and out of assisted living.
The medical term is “sarcopenic obesity” — thin on the outside, metabolically fragile on the inside. And it has a very real price tag.
What Actually Works: Fueling to Stay Strong
This section is inspired by the research of Dr. Stacy Sims, specifically her work summarized in the Mel Robbins podcast “The Body Reset: How Women Should Eat and Exercise for Health, Fat Loss and Energy.” If you haven’t listened, put it on your list.
Start your day with 30 grams of protein — even if you’re not hungry.
Skipping breakfast (especially on an intermittent fasting plan) spikes cortisol — your body’s stress hormone. Elevated cortisol tells your body to break down muscle and bone for fuel while holding onto fat. Starting the day with protein — yes, even blending protein powder into your morning coffee — resets this hormonal cascade. It protects your metabolism, balances hormones, and signals to your body that fuel is available.
The financial parallel? Skipping this is like leaving money on the table every single morning.
Eat before your workout — not after.
If you exercise fasted, you’re not burning fat. Your body is burning muscle. Women’s bodies are designed to protect fat stores, which means going into a workout without fuel leads to muscle breakdown — making you weaker, not leaner. Fueling before exercise is how you build the muscle that keeps you strong, independent, and out of expensive medical care.
Lift heavy. No, heavier than that.
Strength training with heavier weights at lower reps is one of the most powerful things a woman over 60 can do — for bones, for muscle, and emerging research suggests, for brain health too. Unlike men, women don’t need as much rest between sets to see results. And the return on investment here is extraordinary: every pound of muscle you build today is a dollar invested in your future independence.
Fix your sleep by fixing when you eat.
Poor sleep is one of the most common complaints I hear from women our age — and nutrition timing is often overlooked as a cause. When you don’t eat enough during the day, blood sugar drops at night, which wakes you up. Eating consistently throughout the day (starting with that morning protein) keeps cortisol balanced, which directly supports better sleep. Good sleep, in turn, regulates the hormones that control appetite, metabolism, and weight.
The Real Financial Case for Getting This Right
Let me put some numbers on this, because that’s what we do here.
- The average American woman will spend $157,500 on healthcare in retirement (Fidelity, 2024 estimate). Getting nutrition and exercise right is one of the few levers you actually control.
- Falls are the #1 cause of injury-related death in adults over 65. Balance and strength training are the most effective prevention — more effective than any supplement.
- Muscle loss (sarcopenia) costs the U.S. healthcare system an estimated $18.5 billion annually. On a personal level, it’s the difference between living independently and needing paid care.
The fitness habits you build right now are retirement planning. Full stop.
Two Things I’ve Found That Actually Help
SPENGA — A workout format combining 20 minutes of Spinning, 20 minutes of Strength, and 20 minutes of Yoga. It hits cardio, muscle building, and flexibility in one session — perfect for those of us with limited time and a lot to protect.
Stars & Honey Protein Bars — A high-protein option that makes hitting that morning protein goal genuinely easy and delicious.
David Bars – another high-protein option that tastes good and has only 150 calories.
The Bottom Line
We spent decades being told that thin was the goal. Now we know the real goal is strong — strong bones, strong muscles, strong metabolism. And strength, it turns out, is also the best financial decision you can make for your retirement years.
Are you fueling your body properly? Drop a comment below — I’d love to know what’s working for you. And if this resonated, [subscribe to the newsletter] for more at the intersection of financial health and physical health for women over 60.
FAQ
What should women over 60 eat before a workout? Aim for a small meal or snack with 15–20 grams of protein 30–60 minutes before exercise. This prevents your body from breaking down muscle for fuel during your workout.
Is intermittent fasting safe for women over 60? Current research, including Dr. Stacy Sims’ work, suggests intermittent fasting can backfire for active women over 60 by elevating cortisol, promoting muscle loss, and disrupting hormone balance. Eating protein early in the day is generally a better approach.
How much protein do women over 60 need per day? Most research now suggests 1.2–1.6 grams of protein per kilogram of body weight daily — significantly higher than older recommendations. Spreading this across meals, starting with 30 grams at breakfast, is most effective.
What type of exercise is best for bone density after 60? Weight-bearing exercise and strength training with progressive overload are most effective. Walking alone is not sufficient to build or maintain bone density — you need resistance.
How does exercise affect retirement healthcare costs? Regular strength training and balanced nutrition reduce fall risk, slow muscle loss, and lower the risk of chronic diseases — all of which translate directly to lower lifetime healthcare spending.
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