Exercises for people older than 60 play a significant role in improving overall level of health while lowering the risks of falling, developing osteoarthritis, obesity, abnormal blood pressure levels, diabetes, stroke and/or cardiovascular disease, according to the American Heart Association. Start out slowly and gradually increase your duration and intensity levels. Check with your doctor before beginning any new exercise routine, no matter how insignificant the exercise may seem.
Walking
People of all ages and most physical conditions can walk. Walking provides a low-impact aerobic activity that offers convenience and versatility, according to the American Heart Association. Walking can be done either indoors or outdoors. The only cost associated with walking is the price of a pair of walking shoes. As an aerobic physical activity, walking can increase your endurance, according to the National Institute on Aging. Endurance activities increase your heart rate and breathing capacity for a prolonged period of time. Start walking at a comfortable pace if you are new to physical activity. Walk for five minutes either indoors or outdoors. If walking outdoors, be aware of your surroundings. Dress appropriately and wear comfortable shoes. Watch out for uneven pavement, low-hanging branches and poor lighting. Set your goal for walking at a moderately brisk pace for 30 minutes on at least five days of the week, according to the American Heart Association and the National Institute on Aging. Use a step counter to help monitor your progress and keep track of your walking goals, if desired.
Balancing Walk
Balance exercises play a role in preventing falls and potential injuries, according to the National Institute on Aging. Do a balance walk to improve your overall balance. Do this exercise on an even, flat surface. Lift your arms out to your sides until parallel to your shoulders. Focus your eyes on a spot in front of you. Start walking a straight line, placing one foot in front of the other as you normally would. The only difference is when you lift your right back leg to take a step, lift your leg so your thigh is parallel to the surface. Hold that position for one second. Lower your right leg and take an average step. Lift your left leg in the same manner. Hold that position for one second. Perform this balancing exercise by taking 20 steps. Relax for 10 seconds. Repeat the exercise again by taking another 20 steps.
Standing Curls
Strengthen your lower body and make climbing stairs easier by doing standing leg curls. Leg curls can also assist in improving your balance. Stand and hold onto the back of a sturdy chair, according to the National Institute on Aging. Inhale and slowly lift your left leg behind your body, keeping your knee straight. Slightly bend your left knee while supporting your body weight. Exhale and slowly bend your knee, bringing your heel toward your buttocks. Keep your hips still. Hold for two seconds. Inhale and slowly return your right leg to the standing position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left leg.
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