Are you in your 60s and looking for a way to get in shape? You're not alone. As we age, it becomes vital to stay active and healthy. Fortunately, there are plenty of ways to work out in your 60's. We have compiled a list of some of the best exercises for seniors.
In this article, we also provided some great tips on how to stay safe while working out. So whether you're just starting out or you've been exercising for years, we have something for you!
First, take a fitness assessment
When it comes to working out in your 60s, the first step is to take a fitness assessment. This will help you determine your starting point and set some realistic goals. Once you know where you're starting from, you can begin to gradually increase your activity level. If you've been relatively inactive, start with some basic aerobic exercises like walking or light jogging.
As you get stronger, you can add in some strength-training exercises. It's best to listen to your body and not overdo it. Remember, Rome wasn't built in a day! If you start slowly and focus on gradually increasing your activity level, you're more likely to stick with it and see long-term results.
Incorporate strength training into your routine
The importance of maintaining a healthy lifestyle increases as we grow older. This includes getting regular exercise, eating a nutritious diet, and getting enough sleep. For many people, this can mean making some changes to their workout routine.
For example, those in their 60s may need to incorporate more strength training into their workouts. This is because our muscles tend to lose mass and become weaker as we age. Strength training can help to offset this by increasing muscle size and strength.
However, it's best to consult with a doctor or physical therapist before starting any new workout routine. They can help you determine which exercises are best for you and how to do them safely. With a little effort, those in their 60s can stay fit and healthy for many years to come.
Add in some cardio exercise
One key thing to keep in mind is the importance of cardio exercise for maintaining heart health. Moderate-intensity cardio activities like walking or swimming can help to raise your heart rate and improve blood circulation. In addition, regular cardio exercise can help to reduce the risk of heart disease and other chronic conditions.
Another important consideration is joint health. As time catches up with us, our joints become more susceptible to stiffness and pain. To help keep your joints healthy, focus on exercises that are low-impact and gentle on your joints. Regular stretching and flexibility exercises can also help to maintain joint range of motion.
Get enough protein and fiber in your diet
It's no secret that staying active and eating a healthy diet are great for maintaining your health as you age. However, it can be difficult to get the nutrients you need as you get older. This is especially true if you're not able to get out and exercise as much as you used to. That's why it's important to make sure that you're getting enough protein and fiber in your diet.
Protein helps to build and maintain muscle mass, while fiber helps to keep your digestive system working properly. There are many great sources of protein and fiber, including chicken, fish, beans, whole grains, and fruits and vegetables. By including these foods in your diet, you can help ensure that you're getting the nutrients you need to stay healthy in your 60s and beyond.
Drink plenty of water and stay hydrated
In your 60's, try to stay hydrated as much as possible. Drink plenty of water throughout the day, and consider carrying a water bottle with you when you work out. You should also try to avoid dehydration by eating foods that are high in water content, such as fruits and vegetables.
In addition, it's crucial to warm up before you start working out. A simple walk around the block or some stretching will help get your muscles ready for activity. Finally, don't forget to cool down after your workout. This will help your muscles recover and prevent soreness.
Take breaks throughout your workout
While workouts are important, it's also wise to listen to our bodies and take things slowly, especially if we're new to working out later in life. That's why you should aim to take breaks throughout exercising, especially if you're over 60. Our bodies need time to rest and recover as we get older, so taking a few minutes to catch your breath after each set of exercises is key.
Also, be sure to start with lower weights and easy exercises, gradually working your way up as you get stronger. Don't be afraid to ask for help from a personal trainer or coach if you need some guidance getting started. By taking things slowly and listening to our bodies, we can stay healthy and fit well into our 60s and beyond.
Top workouts for 60s and above
Here are some of the top workouts for those in their 60s and above:
This is a great way to get some gentle exercise while also getting fresh air and spending time outdoors. You can opt to go the treadmill route or simply take to the outdoors. Many seniors may also ask is the horizon treadmill worth it, which is popular among people in their 60's. Either way, walking is low-impact and can be done at your own pace, making it ideal for seniors.
Another excellent option for older adults is swimming. It’s a great workout for the whole body and is easy on the joints. It’s also a great way to cool down on hot summer days.
This is a terrific way to improve flexibility, strength, and balance. There are many different types of yoga, so you can find one that’s right for your fitness level and needs. Yoga classes are often offered specifically for seniors.
Tai chi is another good option for those looking for a workout that improves balance and coordination. It’s a slow-paced martial art that can be done standing up or sitting down. Tai chi classes are often offered specifically for seniors.
Strength training is great for all adults, but it’s especially crucial for seniors. It can help improve bone density, balance, and joint function.
It is never too late to start a workout routine and see results. You may have to make some modifications, but with dedication, you can achieve your fitness goals. So get moving and enjoy the benefits of a healthy lifestyle!
Elizabeth Kogut works as the editorial head of Senior Strong. Armed with her degree in Nursing from the University of Missouri, Elizabeth ensures that all the site’s content is relevant to seniors today.