What are the best exercises for people over 60?

Exercise is highly recommended for the elderly to maintain excellent health and acquire a variety of physical and mental benefits. In this regard, it is strongly advised to engage in various regular physical activities that keep us active starting at age 60.

By doing this, we will be able to enhance our physical and emotional well-being and lower our risk of contracting ailments that commonly affect the elderly. The benefits of giving up a sedentary lifestyle and the finest activities for persons over 60 will be discussed in the following article.

Benefits of exercising after the age of 60

A sedentary lifestyle in adults over 60 years of age has a significant influence on the decline in health and is one of the main causes of premature death, even though physical activity is important at all ages. Due to this, a great deal of evidence suggests that active aging greatly affects elderly people’s quality of life, mood, self-esteem, health, and well-being.

Comparing older persons who are physically active to those who are not as active, the following advantages can be seen:

• Lowering the risk factors for stroke, heart failure, and cardiovascular disease
• Keeping blood pressure within normal ranges and reducing hypertension.
• Reduction of body fat percentage and augmentation of lean mass (internal organs, muscles, and bones).
• Bone reinforcement delays the onset of diseases like osteoporosis and stops the loss of bone density.
• Omproved balance, flexibility, and muscle strength. Training helps you maintain your independence for a longer period of time and lowers the risk of common falls among elderly people.
• Joint care After exercise, stretching can help reduce wear, inflammation, and mobility loss brought on by joint deformities.
• Release of mood-enhancing chemicals (endorphins). They also aid in easing the discomfort associated with aging and guard against mental illnesses like depression.

Exercise routine for people over 60

Whatever your age, physical condition, or level of health, there are several recommendations for physical activity. The World Health Organization (WHO) offers a number of suggestions for senior citizens who want to exercise.

First, those over the age of 60 have to engage in 150 minutes or more of moderate aerobic activity each week. However, it also offers the option of engaging in 75 minutes of arduous aerobic activity per week or a combination of the two, depending on each person’s capacity and physical state. Activities that strengthen the musculoskeletal system and enhance balance and flexibility should also be incorporated into this workout regimen two or three times each week.

But before discussing the finest workout program for seniors, it’s important to understand the three sections that make up every training session: warm-up, main plank, and stretching.

Strength or anaerobic exercises

People over 60 can strengthen their bones and gain muscle with exercises that emphasize strength. For example, it is advised to divide the suggested frequency of these activities into three categories:

• Upper body (back, shoulders, and chest).
• Lower body (quadriceps, hamstrings, and glutes).
• “Core” area (muscles that surround the center of gravity of our body).

Cable machines can also be used for exercises targeting the upper and lower bodies. Conversely, as they involve greater effort, workouts involving body weight (such as push-ups, lunges, squats, etc.) should only be performed by people who have previously exercised regularly. There are between 15 and 20 repetitions allowed for each workout.

Flexibility exercises

Low-intensity stretching exercises, which enhance the muscles’ health and prevent pain, make up flexibility exercises. With stretches lasting between 15 and 30 seconds and regular breathing, this training can be carried out three times each week in this situation.

Dance, tai chi, yoga, and low-intensity aquatic workouts are included in this category. Use a towel or rope to support yourself if you have trouble with flexibility, but watch out for forcing, overextending, or bouncing.