As we age, staying fit becomes increasingly important. Regular exercise and a healthy diet can help prevent a range of health issues, from heart disease to diabetes.
However, as we get older, our bodies change, and we may need to adjust our fitness routines accordingly.
In this blog post, we'll share some tips for staying fit over the age of 60, based on both the Australian and American guidelines for physical activity for older adults.
According to the Australian Department of Health, adults over the age of 65 should aim to engage in 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week.
This could include activities like brisk walking, swimming, cycling, or light strength training.
Additionally, the guidelines recommend that older adults should perform activities that improve strength and balance on at least two days per week.
This could include exercises like bodyweight squats, heel raises, or balance training.
Similarly, the Centers for Disease Control and Prevention (CDC) recommends that adults over the age of 65 should aim to engage in at least 150 minutes of moderate-intensity aerobic activity per week.
This could include activities like brisk walking, swimming, cycling, or dancing.
The guidelines also recommend that older adults should perform activities that improve strength and balance on at least two days per week.
This could include exercises like bodyweight squats, lunges, or light strength training with resistance bands or dumbbells.
Here are some tips for staying fit over the age of 60 based on these guidelines:
Tip #1: Start Slowly
If you're new to exercise or haven't exercised regularly in a while, it's important to start slowly.
Begin with low-impact activities like walking, swimming, or cycling, and gradually increase the intensity and duration of your workouts over time.
This will help you avoid injury and ensure that you build a solid foundation of fitness.
Tip #2: Strength Training
Strength training is crucial for maintaining muscle mass and bone density as we age. It can also help prevent falls and improve balance.
Bodyweight exercises like squats, lunges, and push-ups can be effective, as can using resistance bands or light dumbbells.
Tip #3: Stay Active Throughout the Day
In addition to regular exercise, it's important to stay active throughout the day.
This could mean taking regular breaks to walk around the house or office, doing household chores, or gardening.
Even small amounts of activity can add up over the course of the day and help keep you fit and healthy.
Tip #4: Stretching and Flexibility
As we age, our muscles and joints become less flexible, making us more susceptible to injury.
Stretching and flexibility exercises can help improve range of motion and reduce the risk of injury.
Yoga, Pilates, and tai chi are all great options for improving flexibility, balance, and strength.
Tip #5: Eating a Balanced Diet
Staying fit isn't just about exercise. Eating a balanced diet is also important for maintaining health and fitness.
As we age, our metabolism slows down, so we may need to adjust our calorie intake accordingly.
A diet rich in fruits, vegetables, lean protein, and whole grains can help provide the nutrients our bodies need to stay healthy and active.
Tip #6: Get Enough Sleep
Sleep is essential for good health and fitness, and it's especially important as we age. Lack of sleep can lead to a range of health issues, from weight gain to cognitive decline.
Aim for 7-8 hours of sleep each night, and try to establish a regular sleep routine to help improve the quality of your sleep.
Staying fit over the age of 60 is important for maintaining good health and quality of life.
By following the Australian and American guidelines for physical activity for older adults, starting slowly, incorporating strength training, staying active throughout the day, stretching and improving flexibility, eating a balanced diet, and getting enough sleep, you can maintain your fitness and health as you age.
Remember to consult with your doctor before starting any new exercise program, especially if you have any underlying health conditions. With a little dedication and consistency, you can stay fit, healthy, and active well into your golden years.
References:
Australian Government Department of Health. (2019). Physical activity guidelines for older Australians. Retrieved from https://www.health.gov.au/sites/default/files/documents/2019/05/physical-activity-guidelines-for-older-australians_0.pdf
Centres for Disease Control and Prevention. (2020). Physical activity and health. Retrieved from https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
National Institute on Aging. (2017).
Exercise and physical activity: Your everyday guide from the National Institute on Aging. Retrieved from https://www.nia.nih.gov/health/exercise-physical-activity-your-everyday-guide-national-institute-aging
World Health Organization. (2010). Global recommendations on physical activity for health. Retrieved from https://www.who.int/publications/i/item/9789241599979