Exercises For Those Over 60 Years Old

Exercising after the age of 60 can improve your cardiovascular health. By strength training, you'll avoid the 5- to 7-lb. loss of muscle that adults over 60 experience. You'll also increase bone mineral density and reduce your chances of developing type 2 diabetes. Cardiovascular exercise helps improve heart health, while stretching improves range of motion. Your exercise program doesn't have to be strenuous to offer benefits. Just be consistent and work within your comfort zone.

Cardiovascular Exercise

Your cardiovascular exercise program can be as moderate or as strenuous as you like. Use a wide variety of equipment if you have access to the gym. The treadmill is great because you can walk and control the speed or incline to make it more challenging. Take walks in your neighborhood with friends if you don't have gym access. The exercise bike provides a great workout, but without stress on your hip and knee joints. You can even use the elliptical to simulate the activity of running without all the impact. Often major retailers have treadmills and bikes at reasonable prices for home use.

Ball Squats

The ball squat strengthens the muscles in the lower body. The movement is similar to a regular squat, but the stability ball adds an element of support for the lower back. To perform the exercise, place the stability ball against a wall. Place your lower back against the stability ball and step your feet out in front of you. Place your hands on your hips or allow them to hang at your side. Bend your knees and lower your body toward the ground. When your thighs are parallel to the ground, or you've gone down as far as you're comfortable, return to the starting position. Perform eight to 10 repetitions. If you need a challenge, add 2 to 5-lb. hand weights.

Wall Pushups

Wall pushups are similar to regular pushups because they strengthen your chest. Performing the exercise on the wall eliminates having to get up off the floor with assistance. To perform the exercise, extend your arms shoulder width apart and place your palms on the wall. Bend your elbows and bring your torso toward the wall. Pause for a few seconds, then extend your arms back to the starting position. Perform eight to 10 repetitions. If you're strong enough, you can perform pushups with your knees bent or regular pushups on the ground.

Stability Ball Crunch

The stability ball is great for strengthening your abs. You may need a spotter to stand nearby to help, just in case you feel unstable. If a spotter is unavailable, place your toes up against the wall for support. Sit on the stability ball with your feet hip distance apart. Place your feet wider than hip distance apart on the floor if you need more stability when using the ball. Lie back on the stability ball and place your hands behind your head. Contract your abs and lift your shoulder blades off the stability ball. Hold that position for one to two seconds, then return to the starting position. Perform eight to 10 repetitions of this exercise for core strength. Consult your physician before performing this exercise if you suffer from osteoporosis.

Toe Touch Stretch

Including flexibility training in your workout program will help maintain your range of motion and improve your ability to perform everyday activities. The toe touch is a simple stretch for keeping your hamstrings and lower back flexible. To perform the toe touch, stand upright with your feet hip distance apart. Inhale, bring your arms up and bend forward from the hips, keeping your knees as straight as possible. Place your hands on your knees, shins or the floor as your flexibility allows. Hold this position for five to 10 seconds. Be sure to stretch at the end of your workout or when your muscles are warm. If you suffer from osteoporosis, consult your physician before attempting this stretch.