Prioritise working on your balance
Balance might seem like something that’s only relevant if you’re attending ballet classes or going to an adult obstacle course for the day, but it’s actually crucial for your quality of life. Having good balance makes it easier to walk in varied terrains, minimizes the chances of slips and falls, and also lets you carry things in a safer and more sustainable way.
Keep it exciting
You can stay in shape without having to make it a boring daily routine. Staying fit can reflect your adventurous spirit, so go on a yoga tour if you love exploring new places and doing yoga. If you’re a runner, why not try a fun run? These events are more than just races – they combine running with elements like music and light shows.
Flexibility is more important than you think
Unless you’re planning on becoming a pro-gymnast or circus performer in your retirement, you might struggle to find the relevance of flexibility to your ongoing health and wellness. However, flexibility is actually key to improving mobility, reducing injuries and ensuring strength and steadiness as you age. As such, integrating yoga or Pilates into your fitness regime is an excellent idea.
Dance your way to better health
When most people think about exercise, they picture gyms full of free weights or marathon runners sweating in neon outfits. However, the truth is the best exercise is something that gets you moving and makes you feel good. Dancing, be it salsa, Zumba or tango, is a great choice for many, as it can vary in intensity and allows you to connect with others.
Make strong choices
When you’re feeling unmotivated, it’s helpful to remember that at any given moment, you are either getting weaker or stronger. If you choose to do nothing, you will get weaker. But if you choose to move, then you will get stronger. As we age, the rate at which our bodies get weaker increases. To counteract this tendency and remain healthy, we should make a conscious effort to stay physically active.
Don’t be afraid of strength training
Many people who haven’t been training with weights since their early 20s get nervous about incorporating them into their workouts, but the truth is, people of any age can strength train safely. Though it’s best to make an initial plan with a fitness or health professional, most workouts can include a small element of strength training, whether it’s with small dumbbells or just cans of soup.
Exercise is better in pairs
If you want to get the most out of your workout, then it’s worth having someone else to exercise with. Approaching fitness in a pair means there’s someone to encourage you if you’re feeling tired or unmotivated, and someone to celebrate with if you reach a goal or push yourself further. It’s also just more fun to have someone to chat with as you’re jogging!
Try Tai Chi
Tai Chi has been growing in popularity in the Western world in recent years, with good reason. By combining gentle exercise with elements of meditation, the ancient Chinese martial art can improve physical and mental health simultaneously. Tai Chi is also particularly effective at improving balance and coordination, two areas which over 60s often struggle in.
Develop active hobbies
Maintaining a healthy weight after 60 is key to staying healthy. If you have been active throughout your life, but stop exercising as you age, you will not be able to maintain the same weight or muscle mass as before. Engage in active hobbies such as walking, gardening, playing golf, mowing the lawn and dancing with friends or family members.
Get a dog
Getting a dog comes with a number of health benefits. Firstly, since dogs need to be walked everyday, you’ll have a meaningful motivation for exercise. Secondly, studies have shown that owning a dog has a positive effect on heart health and blood pressure, likely due to a reduction in stress. Finally, dog owners are exposed to strains of bacteria that may strengthen their immune systems and microbiomes.
Work with resistance instead of weights
Resistance bands are great for building muscle and strengthening joints. They are also good for building muscle to counteract atrophy, a condition that results from muscle wastage. Bands are versatile and portable, making them a great addition to any workout routine. They don’t take up loads of space, and you can use them like weights and get the same benefits with less risk of injury.
Get a personal trainer
Choosing an exercise program can be incredibly overwhelming, especially if it isn’t something you’ve tackled before in your life. Personal trainers can work with you to develop a regimen that is specifically suited to your goals, abilities and existing level of fitness, allowing you to work out safe in the knowledge that you aren’t doing more harm than good.
Walking is your best friend
Sometimes, the best exercises are the simplest ones. Walking, whether just to the shops or the park or on a longer hike, is great for your heart health, your muscle strength and tone, and your mental health. Walking for health is defined as walking fast enough that your heart rate is elevated above resting, but not so elevated that you feel short of breath.
Focus on functional movements
When you’re strength training, it’s best to focus on functional movements rather than isolation exercises. Functional movements are the physical activities that you normally do in your daily life. You don’t have to be bogged down by complicated workouts. The best exercises are the ones that get your body moving and strengthen your core. These include squats, pushups, pullups, deadlifts, planks and other functional core exercises.
Schedule rest and recovery
Whether you’re engaging in exercise for the first time in a while or looking to push yourself to accomplish more intense workouts, rest and recovery are just as crucial as the exercise itself. Your body needs time to recover and heal, and that cannot happen without rest. Schedule regular breaks during activities, and make sure to give yourself days off to pursue other interests.
Work out outside for mental benefits
This simple tip will take your workouts to the next level: if the weather permits and you are able to do an exercise outside, do it outside. Not only will being out in nature boost your body’s production of dopamine, but exercising in nature can also make you feel more mindful and connected to your body. Just remember to hydrate more frequently if working out in the sun.
Fill up on fibre
Fibre helps the body digest food and lowers blood cholesterol levels, reducing the risk of heart disease and colon cancer. For men age 50 and over, 30 grams of fibre are recommended each day; for women over 50, 21 grams. Good sources of fibre include beans, whole grains and vegetables.
Start small and work your way up
You should get at least 20 to 30 minutes of moderate-intensity physical activity on most days. However, you don’t have to do all 30 minutes at once. You can break it up into smaller chunks and walk for 15 minutes twice a day or try walking for ten minutes three times a day. Work your way up to 30 minutes.
Stop using food as a reward
What keeps you motivated to exercise and eat healthy? When you’re over 60, it’s important to reward yourself for reaching a goal, but not in a way that will derail your progress. If you want to stay in shape, buy better running shoes after hitting a milestone instead of eating a big dinner and drinking alcohol.
Take it to the water
For seniors, swimming is a great way to get a good cardiovascular workout without placing stress on the body. Swimming is one of the best activities to help you stay fit and healthy, while also building strength and endurance. Studies have even shown that swimming regularly can postpone the ageing process by decades.
Start seated
Chair-based workouts are an excellent way for seniors to stay active. Doing seated exercises can help you to maintain a healthy balance and posture, which is important as we get older. And it’s a lot easier to fall when your muscles are weak, so it’s good to build up muscle strength before you graduate to standing workouts.
Make time for self-care
Learn how to live a long and healthy life by following the principles of Ayurveda, a traditional Indian system of natural medicine, and rejuvenate your body, mind, and spirit with Ayurvedic spa treatments. The massages, wraps, and cleansing processes can relieve stress and help you relax.
Stay hydrated
As a basic rule, try to drink two cups of water when you wake up, another before you eat a meal, another whilst exercising, and one more whenever you begin to feel thirsty. If you aren’t someone who already carries water with you everywhere, start now!
Supplement as needed
As we get older, our bodies change in many ways. One of these changes is how the foods we eat affect us. As we age and our hormones begin to fluctuate, it can be helpful to take a multivitamin with magnesium, vitamin D, and zinc. These nutrients can help boost your sense of wellbeing.
Stay away from high intensity workouts
After 50, you should stick to moderate-intensity cardio workouts. Keep your HIIT sessions to a minimum and don’t overdo it. This will help keep your cortisol levels in check. HIIT workouts can be high-impact and potentially injurious, so be sure to ease into them with less intense forms of exercise when you’re older.
Visit your doctor regularly
As with any exercise program, there are risks involved. Make sure you can work out without putting yourself at risk by seeing your doctor first. It’s also a good idea to see a physiotherapist or personal trainer before you start working out, so that he or she can assess any weaknesses and help you improve your technique.
Make sleep a priority
Sleep is essential for good health. You can’t function well without it, and when you don’t get enough sleep, your health and well-being suffer. Sleep deprivation can make it harder to stick to a fitness routine by elevating stress hormones and causing sugar cravings. It’s natural to sleep less as you get older, but you should still try to get 7-8 hours nightly.
Get back on the bike
Cycling, like running, is a great way to get your heart rate up. Cyclists can burn a lot of calories and build stamina quickly if they ride fast enough and long enough. Cycling is also a great way to build muscle. If you’re looking for a new exercise, consider replacing short car journeys with bike rides.
Listen to your body
Start at a slow and easy pace, and gradually increase the intensity of your workout. According to the CDC, physical activity need not be strenuous to achieve health benefits. A study in The Lancet found that people who walked only 15 minutes daily had a 14 percent lower risk of death and lived three years longer than people who exercised less than one hour per week.
Be mindful of temperature changes
As we age, our ability to regulate our body temperature decreases. This can make us more susceptible to hypothermia in cold weather. Seniors should also take care when spending time outdoors on hot days, as they are at risk for hyperthermia, or heat stroke. Dress appropriately and exercise inside when the sun is at its hottest.
Load up on fruits and veggies
Fruits and vegetables are excellent sources of vitamins and minerals, as well as dietary fibre. This helps keep your digestive system in good working order by preventing constipation and other problems. Research has shown that a diet rich in vegetables can help lower cholesterol and blood sugar, thereby reducing the risk of heart disease and type 2 diabetes.
Cut down on alcohol
As you get older, your body becomes less able to resist the effects of alcohol. Alcohol also increases the risk of breaking a hip in old age because older people have thinner bones than younger people. Drinking too much can have a negative impact on your balance and coordination, leading to falls that could result in broken bones.
Keep a youthful mindset
Experts agree that the most effective way to feel and look your best is to ignore any negative messaging about aging. As you get older, it’s easy to feel like you’re no longer young and vibrant. But you shouldn’t let your age stand in the way of athletic endeavors. The only limit to what you can achieve is your own imagination.
Never miss a warmup
If you’re over the age of 60, chances are that your body doesn’t move as well as it used to. And if you want your body to last a lifetime, it’s important to start every workout with mobility work and stretching. This helps prevent injury, improves flexibility, and prepares your body for more challenging activity.
Boost your metabolism
Walking for 10-30 minutes after each meal can help you stay active, improve digestion, and boost your metabolism. As we grow older, digestion may become slower because the body produces fewer digestive enzymes. Taking a walk after eating can help keep digestion regular and healthy.
Fuel your body
The same nutritional tips for staying in shape and optimizing muscle definition apply whether you’re 20 or 60. Eat a snack 45 to 60 minutes before your workout, and again within 30 minutes after. This ensures that you’re performing at your best, and helps your muscles recover quickly.
Start your day with activity
Your dopamine levels are highest in the morning, which means you’ll have the most motivation shortly after getting out of bed. Starting your day with exercise also leads to a boost in overall mood as well as willpower, meaning you’ll be more likely to practice healthy habits throughout the rest of the day.
Light activity is better than no activity
Exercise can sometimes feel like an all-or-nothing endeavor, where you either hang out on the sofa all day or start your morning with a five-mile hike. In actuality, many health and fitness websites recommend 150 minutes of light activity a week for those over 60, with light activities encompassing things like washing up, going to the store or making the beds.
Hit the sauna
Regular sauna use has been shown to lower blood pressure, improve heart health and even activate genes (such as FOX03, a gene found in most centenarians) which are involved with longevity. Saunas also provide a gentle cardiovascular workout, making them perfect for people who aren’t able to exercise at high intensity.
Make sure your calcium intake is sufficient
As you get older, your bones become weaker, which is why even minor slips and falls often lead to severe injuries in the elderly. To keep your bones healthy and strong as you age, you should up your calcium intake, either by consuming more calcium-rich foods like milk and spinach or by taking a supplement.
Make sure you’re getting enough iron
Adequate levels of iron are required to keep your red blood cells healthy and to ensure your immune system functions properly, but as you age your body becomes less effective at absorbing iron from your food. If you’re struggling with symptoms of low iron – which include fatigue, shortness of breath and dizziness – consider eating more red meat or start taking an iron supplement.
Start going to classes
Mustering the motivation to exercise can be tough, and this is often doubly true when you’re contending with the aches, pains and tiredness that come with being elderly. Signing up for classes is a great way to keep yourself regularly exercising, especially if you have to pay upfront, and the social element can be beneficial too.
Challenge your brain
Even in the absence of diseases like dementia, our cognitive abilities inevitably decline as we age. Fortunately, you can minimise this and keep your mind sharp by regularly engaging in activities that exercise your brain. Examples include games like sudoku and chess, as well as crosswords and reading in general.
Get plenty of sun
Everyone should try to get as much exposure to sunlight as possible, but the benefits are even more pronounced for the over-60s. Research has shown that the sun’s warmth can alleviate joint pain and increase mobility, boost mood and lead to increased production of vitamin D, an important hormone that many elderly people are deficient in.
Don’t ignore symptoms
It’s a harsh reality that as we age our risk of serious disease increases. This makes it even more important to be on the lookout for troubling signs and symptoms, and to get them promptly evaluated by a doctor. In particular, unexplained weight loss, fatigue, persistent pain and changes in appetite should all be cause for concern.
Start your day with gratitude
Start your day with gratitude, prayers or meditation. Starting your day off on a positive note can have a lasting impact on your mood. Meditation has been shown to have a number of benefits. A study published in the journal IOS Press discovered that 12 minutes of daily meditation led to “increased gray matter volume” in the brain and improved “brain function.”
Get a fitness tracker
Fitness trackers are great at motivating you to keep moving, and they can gamify exercise in a way that makes it less arduous. They also record valuable health data that can be helpful to your doctor, and some models – like the newer editions of the Apple Watch – have sensors that can detect if you fall and automatically call the emergency services.
Consume omega 3s
While most people could do with getting more omega 3 fatty acids in their diets, they’re especially beneficial for the over 60s. Omega 3s have been shown to protect both hearts and brains, warding off conditions like cardiovascular disease and dementia. If you don’t want to increase the amount of seafood in your diet, consider taking a quality supplement instead.
Cultivate optimism
Even if you’re not naturally a glass half full kind of person, cultivating optimism can literally help you live longer, with one ten year study finding that more optimistic individuals were less likely to die than their gloomier counterparts. You can train yourself to become more optimistic by consciously looking for the good in all situations, as well as regularly dwelling on the things you’re grateful for.
Try gardening
Gardening is a great way for seniors to get a workout! It can burn up to 400 calories an hour, and it’s also a form of functional exercise that works muscles in your arms and legs. Gardening can also improve dexterity, strength and muscle mass. A study by the University of Arkansas found that gardening can even increase bone density.
Consider hormone replacement therapy
One of the first things that starts to decline as we age is our output of certain hormones, with testosterone and oestrogen providing the most obvious examples. Hormone replacement therapy can be incredibly beneficial to both men and women, allowing them to maintain energy levels and libido and making it easier to stay in shape.
Start meditating
Meditation is a practice with immense benefits for all age groups, but the health effects are particularly helpful for the elderly. Regular meditators have lower blood pressure levels, improved markers of inflammation and higher baseline levels of dopamine, suggesting that meditation can help you stay physically healthy and mentally sharp as you age.
Get your flu shot
Each year, the flu kills between 12,000 and 52,000 people in the United States, almost all of them elderly. The single best way to protect yourself is by getting your annual flu shot. While it won’t offer 100 percent protection, it will still dramatically increase your odds of surviving a nasty bout of the illness.
Keep your sex life alive
As we age our hormone production decreases, and one of the first victims is often libido. However, research has shown that keeping your sex life alive is a great way to stay healthy as you age. Having sex is good for your heart and blood pressure levels, reduces stress and boosts brain chemicals like dopamine and oxytocin.
Add it to your calendar
Plan your workouts, and schedule them in your calendar. Research shows that doing this will actually make you exercise more frequently. Don’t try to find the time to work out. Instead, make time for physical activity by scheduling it into your weekly calendar. This will help you form a healthy habit that is easier to maintain over time.
Drink coffee
Hundreds of high-quality of studies have confirmed that coffee is an incredibly healthy drink, boasting an impressive amount of antioxidants and reducing your risk of everything from cancer to depression. Caffeine has also been shown to have neuroprotective effects, helping to keep cognitive decline at bay, and longterm studies have found strong links between drinking coffee and longevity.
Socialise
A number of studies looking at longevity have come to a stark conclusion: loneliness kills. Many elderly people, especially widows, tend to become socially isolated, with disastrous effects for their physical and mental health. If mobility issues prevent you from meeting up with friends or attending groups, take advantage of technologies like FaceTime and Zoom to make sure you’re regularly getting in touch with people.
Make sure to regularly stand up
Our energy levels naturally decline as we age, which can make it tempting to spend most of the day sitting down. This is even more true if you’re retired. However, sitting down for extended periods of time has been linked to a number of negative health outcomes including obesity, high blood pressure, heart disease and even cancer. Try to stand up for a few minutes at least once an hour.
Up your protein intake
High protein diets are normally associated with fitness fanatics, but the truth is that if you’re over 60 you should be dramatically upping your protein intake. Protein helps your body preserve muscle mass, which becomes increasingly important as you age, and medical guidelines suggest that the elderly should eat 50 percent more protein than young people.
Floss everyday
Even if you’ve switched to dentures, it’s important to floss every single day to keep your gums healthy. Gingivitis – more commonly known as gum disease – can give bacteria an easy way to access your bloodstream, dramatically increasing your risk of heart disease and stroke over time.
Learn new skills
Learning new skills gets harder as you age, but that doesn’t mean you should stop trying. The more skills you learn, the more your brain is forced to work in new ways, keeping your mind sharp and reducing the risks of Alzheimer’s. Skills with a physical component, such as juggling, have been shown to be particularly beneficial for warding off cognitive decline.
Stick with what you enjoy
Fitness over 60 doesn’t have to be a chore. It can be fun and rewarding to develop an exercise routine that feels good both physically and mentally. But studies have shown that people are more likely to stick with an exercise program when they enjoy it – so find a physical activity that suits your needs and schedule and commit to it consistently.
Maintain control of your life
A fascinating study investigating health outcomes in care homes found that residents who were able to find a sense of control – by rearranging the furniture in their rooms, for example – were less likely to die. Even if you’re not in a care home, finding ways to maintain control of your life can be incredibly beneficial for both your physical and mental health.
Practice good sleep hygiene
Many people develop sleep disorders as they get older, such as insomnia and frequent waking. This makes it even more important to practice good sleep hygiene. Try to get to bed at the same time every night, avoid screens and bright lights for two before bed and cut down on daytime naps.
Make sure you’re getting enough vitamin B12
As we age, our bodies become less efficient at absorbing vitamin B12. Since this nutrient is incredibly important for maintaining healthy energy levels, deficiencies can have a knock on effect on all other aspects of life. Foods like eggs, salmon and liver are all high in vitamin B12, but you might want to consider taking a supplement to be on the safe side.
Pick exercises you can scale in effort
Everyone has days where they feel less or more active, but that doesn’t mean you only have to exercise on days where you spring out of bed feeling alert and full of energy. Instead, choose activities that can be scaled up in intensity and length depending on your free time and physical bandwidth, such as walking, gardening or swimming.
Try deliberate cold exposure
While the positive health effects of deliberate cold exposure are well documented, the practice should be approached with caution if you are over 60, and if you have an existing heart condition it should be avoided altogether. However, by starting with lukewarm water and gradually working up to colder temperatures, most elderly people can enjoy the benefits of deliberate cold exposure.
Find a purpose
A study published by the Institute of Economic Affairs found that retirement often has a detrimental effect on health and longevity. While the exact mechanisms are yet to be established, a loss of purpose is believed to be at least partially responsible. If you’ve recently retired, finding a way to give meaning to your days – by volunteering, for example – can help you remain in good health.
Be patient
It can take time to see and feel progress when working out, and this can increase with age – but if you keep showing up, you’ll be rewarded with great results! As we get older, it can take longer to get in shape and we might lose strength faster if we’re not training regularly. The best way to deal with this is to create a consistent routine.
Pay attention to your salt intake
Excess sodium intake has been linked to high blood pressure – a particularly dangerous condition for the elderly – and many health organisations recommend that over 60s cut their intake to between one and a half and two grams per day. The best way to control your salt intake is to stay away from packaged foods, which often have over a gram of sodium per serving.
