The Best Exercises for Taller Women

Although studies have shown that people with longer legs live longer, taller women -- in comparison to shorter women -- have health risks that can be reduced or prevented with exercise. Taller people are at an increased risk of injury from falls. They experience more back pain, possibly due to slouching, as well as knee pain. Taller women are also shown to have a greater risk of developing breast cancer due to higher levels of growth hormones.

  1. Protection From Falling

    • Building strength and balance lowers the risk of falls.

      Because longer legs mean a farther distance to the floor, taller people have a higher risk of breaking a hip bone when they fall. Bone loss is natural as your body ages and increases the risk of a fracture from a fall. In older people, a hip fracture can be dangerous and even fatal. Decreased muscle and joint mass and excess body fat also increase the chances of falling, according to the National Institutes of Health. Strength training prevents and reverses the effects of osteoporosis by stimulating new bone, muscle and joint growth, found in a study published in 1999 in the journal "Medicine and Science in Sport and Exercise." A study published in 2007 in the "Journal of Applied Physiology" and reviewed by the University of New Mexico shows that strength training also increases metabolism, which lowers body fat.

    Guidelines for Lifting Weights

    • Women of all heights benefit from lifting weights.

      Proper form is critical for safety and getting results from lifting weights. Beginners should start with weight heavy enough to feel resistance but not pain after three sets of 16 repetitions per workout. Allow at least 48 hours before working the same muscles again. Women aged 20 to 50 should work the same muscle groups once or twice a week -- only once a week for women over 50. Personal trainers or a weight class can help you get started.

    Strengthen the Upper Back

    • Pulldowns build upper-back strength.

      For good posture and back strength, resistance train both the upper and lower back. The pulldown bar machine can provide effective muscle building exercise for the upper back. Sit on the bench with feet flat and lean slightly backward keeping your back straight and shoulders down. Take a wide grip on the bar and squeeze your upper back muscles – shoulder blades – as you pull it straight down in front of you to just above your chest. Return to the starting position and repeat.

    Strengthen the Lower Back

    • A strong lower back is essential for good posture.

      Use the incline back-extension bench to build strength in the lower back. Adjust the bench to hit just below your hips. Keeping your back straight with your arms crossed in front of your chest, slowly bend forward until your back is at a 90 degree angle to your legs. Return to the starting position and repeat up to 16 times for three sets. If you experience dizziness, lean less far forward and do fewer repetitions. If you need more resistance, hold a round plate weight against your chest as you lean forward.

    Bike for Knee Strength

    • Stationary bikes strengthen the knees and burn fat.

      Knee pain, common in tall people, is increased by muscle, bone and tendon weakness, according to The Pain Center of Arizona. Resistance leg exercises such as squats, leg presses and even seated leg machines require the knees to bend and can be painful for people with knee problems. Riding a stationary bike is a good way for tall women to strengthen their knees without straining them. They let you exercise at a resistance level that is comfortable and increase resistance as you build knee strength. Biking at enough speed to cause increased oxygen intake -- cardio exercise -- also lowers your risk of developing breast cancer.