Although motivation to be physically active typically decreases with age, a 62-year old man who participates in a workout program consisting of aerobics and weight training may help him remain independent and in better health. Aerobic exercise helps you burn calories and thus prevents weight gain. Weight training will help you build and maintain muscular strength.
Benefits of Training in Your Sixties
At around the age of 35, muscle mass and resting metabolic rate naturally decreases. Because of this, incorporating aerobic exercise and weight training is extremely important in order to prevent muscle loss and prevent weight gain. Even if men haven’t exercised in the past, starting a workout plan in their 60’s can significantly lower their risk of heart disease, diabetes, depression and stroke.
Challenging Yourself Aerobically
If you’re starting to feel discomfort in your joints due to arthritis, consider getting your aerobic work in with swimming or aquatic workouts. Incorporate three 30-minute cardio workouts into your weekly regimen. Your cardio workout should be kept at a relatively low intensity, such as slow jogging or riding a stationary bike. More intense cardio exercise, such as sprinting or long distance running, can place too much stress on your joints when you’re in your 60’s.
Lifting Weights Effectively and Safely
Dr. Keith Veselik, director of primary care at Loyola University Health System, recommends that men in their 60’s focus on improving and maintaining strength. Lift weights two to three days per week with sessions scheduled on nonconsecutive days. Select a few exercises each for the lower and upper body, such as leg press, leg curls and squats for the lower body and chest press, pulldown and shoulder press for the upper body. Complete two sets of eight to 12 reps of each exercise. Keep your movements slow and under control to lower your risk of injury.
Adding Balance Work
While strength work will help you maintain your balance capabilities, men in their early 60’s may want to also incorporate additional balance work at the end of each workout. This will help lower your risk of falling and possibly breaking your hip. Stand on one foot and hold the other out in front of you. Hold the position for 30 to 60 seconds, and then switch legs. In addition, stand on one foot and rise up onto your toes. Hold your heel off the floor for 30 to 60 seconds, and then switch legs.