The Best Exercises For People Over 60

Regular exercise can improve your health no matter what your age. If you are over 60, you may have some added considerations, such as your balance or blood pressure. However, there are enough kinds of exercise that almost anyone can find a routine to suit their needs. You may also find that exercise helps to improve age-related health problems.

Benefits

Exercise can be particularly important for people over 60, as cardiovascular health and bone density becomes a growing concern. In a February 2002 article in the journal "American Family Physician," Drs. Robert Nied and Barry Franklin note that regular exercise improves your blood pressure and decreases your risk of heart disease. Regular exercise can also slow your loss of bone density. The enhanced balance you get from exercising regularly will also make you less likely to injure yourself by falling down.

Strength Training

Strength training can reduce many of the effects of aging, the Centers for Disease Control and Prevention explain. Lifting weights a few times per week can lessen the symptoms of arthritis and back pain and improve your bone density. Try using a chair to make your weightlifting routine easier. For example, doing squats in front of a chair places against the wall minimizes your chances of hurting yourself if you fall backward. You can also perform most dumbbell exercises while seated in a chair.

Walking

Walking is among the best all-around exercises, according to the American Academy of Orthopaedic Surgeons. It can improve your blood flow, make you stronger and build your endurance as you walk farther and climb the hills in your neighborhood. Start off walking for about 30 minutes at a comfortable pace, then slowly increase your pace and distance every couple of weeks. It helps if you have an activity partner to go for walks with you.

Tai Chi

Tai chi may improve your balance and flexibility better than more common forms of exercise like walking, Joseph Audette and colleagues concluded in a study published in 2006 in the journal "Age and Aging." Tai chi consists of completing a chain of fluid movements that emphasize balance and relaxing your muscles. Researchers showed that one-hour sessions of tai chi done three times a week can significantly improve your strength in your feet and toes, as well as your balance and flexibility. You can often find tai chi classes offered at community centers.

Considerations

Remember that some exercises can be somewhat dangerous for people who have age-related health concerns such as high blood pressure, low bone density or a lack of balance. Check with your doctor before beginning any exercise regime. Remember to start with a routine that feels comfortable and simple, then slowly work your way up to something that you find sufficiently challenging.