No matter your age, having a regular exercise routine can come with a host of benefits. But experts say that for those over the age of 60, it’s particularly important to make sure you’re getting in those workouts.
That’s because, as we age, we typically see a decline in things like muscle mass, flexibility, bone density and cardiovascular efficiency, shares physical therapist Dr. Jacob VanDenMeerendonk. “An exercise routine, especially for those over the age of 60, is the most powerful tool to counteract these changes, while directly maintaining physical independence by preserving the strength and mobility needed for daily tasks like climbing stairs, rising from a chair, carrying groceries, etc.”
Below, we spoke with experts about the exercises that all seniors should be doing — and the tools that you can keep at home to help you stay active.
What are the benefits of exercise for people over the age of 60?
Aside from the general benefits that many people may see from having a regular workout routine, like better weight management, increased strength and improved sleep, there are some pros to exercise that can benefit seniors specifically. One big one, VanDenMeerendonk shares, is that the increased strength and balance can help reduce your risk of falls. It also may be helpful for those suffering from arthritis or other chronic pain conditions, and you may notice a reduction in discomfort.
“After 60, strength, mobility, posture and breath awareness become the pillars that allow us to keep doing the things we love — from playing with grandkids to getting up off the floor with ease to traveling without fear or fatigue,” shares yoga instructor and Start TODAY fitness trainer Colleen Saidman Yee. These things can be built by maintaining a regular exercise routine.
How can you build a workout routine?
If you haven’t been very active up to this point, a good thing to remember is, “slow and steady wins the race,” Dr. Karina Wu, a board-certified clinical specialist in orthopedic physical therapy, shares. “Start small, start low and stay steady with your routine. It is important to introduce new forces into the body without traumatizing effects.” One example of that is being so sore that you can’t get up the next day. “You will be undergoing change, and it is best to understand how and what you are supposed to feel and to embrace them for long-term health.”
And don’t get frustrated if you find the movements and exercises to be much harder than they once were. “Forget the past, don’t compare yourself to your younger self or others. Focus on what you can do today,” VanDenMeerendonk says.
What exercises are best for seniors?
For the most part, Wu says that “low impact, strength, mobility and balance activities” are best for seniors.
This can look like a range of actions, from walking to indoor cycling and bodyweight exercises.
According to Saidman Yee, yoga is great because it blends “strength, mobility, breath and mindful movement,” all of which are important for seniors.
If you have access to a pool, consider taking a water aerobics class or starting to take up swimming, as that can be particularly beneficial. “Water-based activities are also great for older adults as the buoyancy can help unload joints and provide resistance,” Wu shares.
You can find some more examples of expert-approved strength and cardio exercises for seniors here and here.
How many times per week should you work out?
For the best results, your weekly routine should include a mix of strength and cardio activities. Both Wu and VanDenMeerendonk recommend aiming to include strength training in your schedule two times per week, at a minimum. VanDenMeerendonk says that each of your strength sessions should fall on non-consecutive days and should focus on a major muscle group, like your legs, back, chest or core.
“Cardiovascular exercise should be done at least five times a week or up to 150 minutes,” Wu says.
Exercises for balance and flexibility can be added to the sessions or done separately throughout the week, she says.
Below, we asked the experts to share the workout essentials that they recommend keeping at home.
Best workout essentials for seniors, according to experts
An affordable pair of hand weights that come in a range from one to 15 pounds.
Weight levels: 1 – 6, 8, 10, 12, 15 | Award: Best for Beginners
What we like
Ergonomic handleAnti-collision materials
Something to note
Mixed opinions on grip size
Certified personal trainer and TODAY contributor, Stephanie Mansour, previously recommended these weights (which are also a Shop TODAY award winner). She shared that they can be used for both high- and lower-intensity workouts.
Saidman Yee recommends selecting weights between three to eight pounds to help with “building functional strength to support yoga, posture and balance.”
Get deeper stretches at home with the help of this strap.
Size: 6 ft. 4 in. | Loops: 10
What we like
Guide with exercisesDurable
“Stretch straps are another great at-home tool that is very beneficial for focusing on the flexibility of soft tissues,” says Wu. “These assist in stretching when there is a limited range of motion.”
I [Stessman] often use the one at my gym to assist with the exercises my physical therapist has given me for an ankle injury, as well as for getting deeper stretches that would often require another person’s help.
This foam roller is said to be 30% heavier and firmer than most standard options.
Supports: Up to 250 lbs. | Lengths: 12, 18, 24, 36 in.
“Foam rollers are an essential at-home tool that can help with mobility, flexibility and stability,” Wu shares. “They can be used to mobilize the spinal segments, loosen soft tissues throughout the body and be used for stability exercises for the core.”
If you’re not sure how to use one, check out this article, which has some example exercises to try.
These bands are color-coded, so you can tell the difference between various resistance levels.
Count: 5 | Band size: 5 in. wide
What we like
Exertion marked on bandsEasily portable
VanDenMeerendonk recommends purchasing a set of resistance bands with variable tensions, like these. “These are versatile and joint-friendly. They are excellent for progressive strength training,” he shares.
Mansour previously told us that doing exercises with resistance bands can help you improve balance and stability, which are important as you age.
Saidman Yee also likes resistance bands, because she shares that they’re “less intimidating than heavy weights” and they’re “incredibly effective for hips and shoulders.”
This strap is designed to be long-lasting and durable.
Size: 10 ft. | Colors: 6
What we like
Rated 400 lbs tensile strengthMultiple sizes available
A yoga strap like this one is “wonderful for mobility, hamstring length and gentle shoulder opening,” says Saidman Yee.
This lightweight block is easy to move around the house or bring along for travel.
Material: EVA foam | Dimensions: Th 6″ L x 9″ W x 4″ | Colors: 5
Something to note
Some people may need more give
Yoga blocks are great because Saidman Yee shares that they “bring the floor up to you and make poses safer and more accessible.” So you can still try out different positions, even if you feel tight or can’t move your body in certain ways. Ideally, she says that you should have two (one for each side of your body). You can also stack them on top of each other for really tricky poses.
These adjustable weights are made with sand weights and a neoprene exterior for a comfortable fit.
Material: Neoprene, sand | Weight: 5 lb. each | Length of each band: 14.56 in. | Accessories included: N/A
What we like
“Well-built and easy to use.””Sturdy.”
Something to note
Nothing to note at this time
Wu says that adjustable wrist and ankle weights are “great for adding resistance during cardiovascular exercises as well as calisthenic exercises.”
Each strap comes with five one-pound bags that you can add to or remove from the pockets to increase or decrease the overall weight.
This yoga mat has a stay-dry topcoat to help prevent slipping and sliding during your workout.
Material: Polyvinyl Chloride | Product Dimensions: 68″L x 24″W x 0.19″
Something to note
Not cushioned enough for some
Having a sturdy yoga mat “creates stability and a sense of sacred space,” Saidman Yee says. She likes this one, which is said to have excellent traction, so you don’t slip while going through poses or doing different exercises.
All of the above products have been recommended specifically for those over the age of 60 by the experts we spoke to. All of the included products are said to benefit seniors in some way.
At Shop TODAY, our reporters interview a range of qualified sources and experts to capture a wide scope of perspectives on a given topic. We also ensure that all expert guidance and recommendations are provided independently and without any undisclosed financial conflicts of interest.
Dr. Jacob VanDenMeerendonk, PT, DPT, is a doctor of physical therapy in Southern California. He has been a practicing physical therapist in Southern California for over nine years. His focus has been orthopedics, kinesiology and mobility.Colleen Saidman Yee is a Start TODAY trainer, she is a yoga instructor and the owner of Yoga Shanti in New York. She is the author of “Yoga For Life: A Journey to Inner Peace and Freedom.”Dr. Karena Wu, PT, DPT has been practicing physical therapy for more than 20 years in New York City. She is the owner of ActiveCare Physical Therapy in NYC and India. She is a board-certified clinical specialist in orthopedic physical therapy and a fellow of the International & American Academy of Orthopedic Manual Physical Therapists.