Staying active at any age can help you stay healthy, boost your immunity, and reduce your risk for many illnesses and diseases. But as an older adult, exercising regularly is even more important — it can greatly enhance your quality of life throughout your golden years. Regular physical activity can also help you stay strong, confident, and energetic, and it can increase your longevity.
A key to staying active as a senior is finding activities you love. Otherwise, you may not be as motivated to stick to your exercise routine. The Centers for Disease Control and Prevention (CDC) recommends that adults aged 65 and older get in at least 150 minutes of exercise a week, including balance and muscle-strengthening activities.
If you’re intent on staying active after the age of 60, check out the following fun and gentle exercises geared toward older adults.
Swimming
Swimming may be the number one exercise for older adults, given how this low-impact activity puts less pressure on joints and increases flexibility. Evidence suggests that swimming can decrease disability among older adults and improve or maintain bone health in postmenopausal women who are at greater risk for osteoporosis, notes the Centers for Disease Control and Prevention. It can also reduce symptoms of arthritis, along with symptoms of depression and anxiety.
Swim several laps a day or join a water aerobics class at your local gym or community center. Many gyms and community centers offer water exercise classes that are exclusive to seniors so you can work out alongside like-minded adults in your same age group.
Yoga
Like swimming, yoga is also a low-impact activity that puts less pressure on joints and increases your balance and flexibility. However, it’s also a weight-bearing activity that can strengthen your bones and muscles.
Multiple studies show that older adults who practice yoga can benefit from greater mobility and balance, good mental health, and a lower risk of cognitive decline. Yoga can also reduce your risk of falls and improve your sleep hygiene.
Look for a yoga studio in your neighborhood that offers classes for beginners or seniors. Yoga classes are also available at many gyms and community centers.
Strength Training
Strength training is highly important as you age, given how it can help you combat bone loss or osteoporosis. According to data from the CDC, osteoporosis affects an estimated 12.6% of U.S. adults aged 50 and older, and it is more common in women than men.
Any type of strength training is beneficial, regardless of whether you prefer lifting weights or doing bodyweight exercises. Bodyweight training requires no gym equipment and can be done conveniently in your home with exercises including push-ups, squats, planks, and lunges. If you prefer to stick with movements that are more gentle on your body, try arm circles, calf raises, and wall push-ups.
The CDC recommends that older adults do strength training exercises at least two days a week, along with moderate-intensity aerobic activities such as walking, swimming, and running.
Walking
If you’re at a beginner’s fitness level or just getting back into exercise after a long break, walking is a great place to start. Walking is easy, free, and convenient, and it puts you at a low risk for injury until you become more fit, conditioned, and confident to try other activities.
Aim to walk for at least 30 minutes a day. If this is too much at first, try taking 10-minute walks three times a day. Then, gradually increase the time you spend walking until you can go for 30 minutes. When 30-minute walks become easier, add new challenges to your workout, such as going for hikes, walking up hills, or walking at a faster pace.
Walking offers a wide range of long-term health benefits, including lower cholesterol and blood pressure, increased bone density, a stronger heart, and better hormonal balance. Walking is also a fun social activity you can easily do with friends and family.
Cycling
Going for a bike ride and cycling on a stationary bike are other low-impact activities that are easy on the joints of people with arthritis or osteoporosis. These aerobic activities are great for your heart health and can help you lose excess weight. Studies suggest that cycling can also help older adults overcome the fear of falling.
Ride your bike alongside friends and family, or join a cycling club at a local community center that meets up regularly for local bike rides. You could also invest in a stationary bike for your home so you can hop on it at any time, even when it’s snowing or raining.
Consult with your doctor before beginning a new exercise routine, especially if you are living with a chronic or complex condition. Your doctor can talk to you in more detail about the best activities and exercises for you based on your health status.
Resource Links
“How much physical activity do older adults need?” via the Centers for Disease Control and Prevention
“Health Benefits of Swimming” via the Centers for Disease Control and Prevention
“Yoga for Healthy Aging: Science or Hype?” via Advances in Geriatric Medicine and Research
“Osteoporosis or Low Bone Mass in Older Adults: United States, 2017–2018” via the Centers for Disease Control and Prevention
“Stepping Out—Mature Adults: Be Healthy, Walk Safely” via National Highway Traffic Safety Administration
“Cycling in older adults: a scoping review” via Frontiers in Sports and Active Living