Types Of Exercises For After 60

Sometimes age is just a number. Even if you are over 60, exercise should still be a part of your life. Regular participation in physical activity is an effective method for reducing and/or preventing a number of functional declines that are associated with aging. To get the most benefit from exercise, older adults should include cardio, strength, flexibility and balance training.

Cardiovascular Exercise Recommendations

Cardiovascular exercise raises your heart and respiration rates to strengthen the cardiovascular and pulmonary systems of your body. Choose low-impact activities such as cycling and walking that limit orthopedic stress. Perform these activities three to five days a week for 30 to 60 minutes. You can accumulate 10 minutes at a time if necessary. Keep your intensity moderate to vigorous unless otherwise instructed by your doctor. Listen to your body and stop if you feel pain, dizziness or nausea.

Strength Training Recommendations

As you age, your body naturally loses lean muscle tissue, which decreases your strength and lowers your metabolism. Perform resistance-training exercises at least two days per week with a minimum of 48 hours rest between sessions. Perform one set of 10 to 15 repetitions for each exercise and choose one exercise for each major muscle group. Start with light weight and perfect your form and technique. Gradually increase the resistance so that the exercise is challenging to produce muscular adaptation.

Flexibility

Flexibility refers to the range of motion around a joint. As you age, joints and muscles tend to get tighter and do not move as easily. Stretching can help improve your range of motion and possibly decrease pain or discomfort associated with short, tight muscles. Stretch at least two days per week or after every workout. Perform at least one stretch for each major muscle group and hold the stretch to where you feel a slight pulling in the muscle. Do not bounce, as this may cause injury.

Balance

Older adults are at a higher risk of falling than younger people. Often balance is affected by age, but you can exercise to improve your balance, agility and proprioception. There are no specific recommendations for balance training, but it can be beneficial if performed two to three days per week. Try exercises that challenge your balance such as standing on one leg or standing with your eyes closed. Tai chi is also a good option and is gentle on your body.