The benefits of exercise are well-supported, regardless of age. People over 60 who exercise regularly can improve their health and possibly prevent or delay the onset of disease or illness. Use caution when exercising and warm up properly beforehand. Check with your physician before beginning any exercise program.
Benefits
The Mayo Clinic lists seven benefits of regular physical activity. By stimulating brain chemicals, exercise can improve your mood. Exercise helps fight heart disease, osteoporosis, cholesterol, diabetes and certain types of cancer. It can help you control your weight and increase your energy level, even help you sleep better and spruce up your sex life. Some people even find it to be fun.
Recommendations
The American Academy of Orthopaedic Surgeons, or AAOS, recommends weight-bearing exercises, such as walking, jogging, hiking, climbing stairs, weight training and dancing, for people over 60. Tailor your program to your ability level and any special needs you have. Even people over 85 and people with illnesses and disabilities can exercise moderately, but they should warm up with slow, rhythmic activity and gradually increase the intensity. Stretching is also advised.
Exercises
Simple exercises that can be done at home are easy ways to start a workout routine. For the upper back and shoulders, the AAOS recommends the shoulder shrug -- lifting the shoulders way up, then relaxing. Do sitting single-leg raises to strengthen hip flexors. Sit erect in a chair and raise the left leg to waist height, then lower. Repeat on the other leg. For knee lifts, to strengthen hips and the lower abdomen, stand erect and raise your left knee to the chest -- or as far upward as possible -- then lower. Repeat for the right leg. To firm the buttocks, stand erect behind a chair with your feet together, hands on the chair for support. Lift one leg back and up with the knee straight, then repeat for the other leg. To strengthen lower leg muscles, stand erect behind a chair with your hands on a chair. Bend your knees, then rise to upright position.
Expert Advice
One of the frightening disabilities of old age is frailty, said Robert Butler, founding director of the National Institute on Aging, in a 2010 interview with the "AARP Bulletin." Butler recommended doing squats to keep thigh muscles strong. He added that frailty contributes to falls, the 12th leading cause of death in those 65 and older. Exercising with friends and neighbors is helpful to the elderly for the companionship aspect.
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