With a few adaptations to intensity and duration, a 62-year-old man can exercise every day, and enjoy the benefits of aerobic and strength training or weight lifting workouts. The American Academy of Orthopaedic Surgeons recommends walking at least 20 to 30 minutes every day. Any aerobic activity that increases the heart rate for at least 30 minutes a day is beneficial to senior health and wellness. Talk to your doctor before starting any new exercise program.
Aerobics
You can enjoy the benefits of aerobic activities like walking, stepping and hiking for cardiovascular health. Depending on your current fitness level, health and prior history of exercising, you can continue to participate in cardio workouts. Adapt exercises or routines to fit your capabilities. For example, you can join in on stepping, kickboxing or other active aerobics, but adapt your moves to a slower pace. Step up and over the step instead of hopping over it. Adapt moves to low impact instead of high impact to reduce pain and stress on your joints. Place more emphasis on your upper body and torso moves throughout an aerobics workout and walk in place instead of running, hopping or fast twisting.
Senior Aerobics Programs
Community senior centers and gyms often offer aerobic programs for seniors. Swimming, walking, and aerobics classes such as stepping, "Fit Over Fifty" and other routines geared for seniors are available at gyms. Water aerobics programs are offered at aquatic centers. Senior circuit training programs also offer benefits of cardiovascular and strength-training workouts specifically geared toward seniors at most gyms.
Dancing
Senior dancing events and classes offer aerobic benefits without high-impact moves that may cause pain for older joints. Men engaged in dancing, from square dancing to the samba, tone and strengthen their lower bodies, increase their lung capacity and stamina and increase cardiovascular function. Dancing is a low-impact and fun way to exercise that trims the body and encourages stability and balance.
Weight Lifting Programs
Seniors should engage in weight bearing activities like weight lifting help you maintain muscle mass. Increased muscle mass aids flexibility, posture, joint health and balance. The more muscle you have, the faster your body burns calories, offering weight loss and weight maintenance benefits as well. Start with light weights, gradually increase repetitions, and weight poundage. Circuit training and strengthening programs available through senior sports or fitness classes can help keep your joints strong and limber. Your local gym or senior community center will be able to offer you advice on classes. If you prefer to lift weights on your own, make sure you know how to use equipment properly.
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