Exercising when you are in your 60s is a great idea – after all being fit is something that is not dependent on age. But what is important is to do it right and do what is appropriate to your age. We speak to experts to weigh in.
Low Impact High Effect
There are several exercises that can help individuals above the age of 60 stay fit. These include low-impact exercises.
“Activities like using Indian Clubs and Maces can help maintain muscle mass and bone density. Functional training and recovery exercises are also crucial for individuals over 60. Many people are now seeking alternatives to traditional gyms for recovery and functional training, with training using the Indian Mace proving beneficial for various injuries and chronic pain. The main idea behind functional training is to make daily movements easier, build strength, and prevent injuries,” says Rishabh Malhotra, Founder, Tagda Raho, the world’s first and only fitness programme that blends traditional Indian training equipment with modern applications.
Plan Right
To exercise correctly, it is important to set achievable and realistic goals that align with your fitness level and overall health. Prior to starting any exercise session, warm up your body with dynamic stretches and light aerobic activities to prepare your muscles and joints. Similarly, end your workout with a cool-down period to gradually decrease your heart rate and stretch your muscles, preventing post-exercise soreness.
“Allow your body adequate time to rest and recover between workouts as this is when your muscles repair and grow stronger. Aim for at least one or two days of rest each week and consider incorporating active recovery activities, such as gentle stretching or yoga, during rest days. Consistency is key for long-term success, so aim for regular exercise sessions throughout the week instead of sporadic intense workouts. Find a schedule and routine that works for you and stick to it,” says Malhotra.
Stay Strong
It is important for individuals above 60 to engage in exercises that promote overall fitness, flexibility, strength, and balance. Engage in low-impact walking exercises to improve cardiovascular health, strengthen leg muscles, and promote overall well-being.
Consider gentle yet effective full-body workouts through swimming, which is easy on the joints, improves cardiovascular fitness, and builds strength and flexibility.
Dr. Vishal Sehgal, President, Portea Medical says, “use light weights or resistance bands for exercises like bicep curls, squats, or chest presses to maintain muscle mass, increase bone density, and enhance overall strength.
Engage in low-impact aerobic exercise by cycling, either on a stationary bike or outdoors, to improve cardiovascular health, strengthen leg muscles, and enhance joint mobility. Incorporate yoga into your routine, combining stretching, strength building, and balance exercises. Yoga helps improve flexibility, posture, muscle tone, and promotes relaxation and mental well-being.
Try practicing Tai Chi, a gentle martial art that focuses on slow, flowing movements, to enhance balance, flexibility, and core strength, while also promoting relaxation and reducing stress.”
Take Care
Post 60, it is advisable to avoid exercises that might be unsuitable based on individual personal health history, current fitness level, and any pre-existing injuries or health conditions. It is important to note that age alone should not determine exercise restrictions. Exercise recommendations for older adults should be customised to their individual circumstances. “Before adopting an exercise regimen, people in their 60s should have a clear understanding of their purpose and intent. They should know why they want to exercise and what they hope to achieve.
Setting specific goals, such as improving cardiovascular health, increasing strength, enhancing flexibility, or managing weight, can provide focus and motivation.
It is essential to consult a professional for an individual assessment and to ensure that the workout plan aligns with one's medical and physical history. A well-rounded exercise programme should include components of cardiovascular fitness, strength training, flexibility, and balance exercises,” says Malhotra.
It is never too late to start an exercise routine and reap the benefits of regular physical activity. Women should pay particular attention to fitness post 60 as they are more prone to arthritis and osteoporosis. So, stay fit and be as energetic as you were when you were younger.
