Senior-Friendly Exercises: Staying Fit After 60

Use it or lose it. This well-worn phrase is entirely true when it comes to both physical and mental fitness. For seniors, this advice is vitally important. Fitness can improve your lifestyle, outlook, and overall health and help prevent accidents such as falls. Nonetheless, a 2023 study by the American Medical Association revealed that less than 15% of adults 65 or older are getting enough aerobic and muscle-strengthening exercise.

On the positive side, the AMA says, “Even small increases in daily movement can make a meaningful difference in strength, balance, and overall well-being.” Even better, exercising relieves stress. And there is evidence that exercise can also improve mental resilience and slow the onset of dementia. So, what have you been waiting for? Let’s talk about how you can be proactive about staying fit after 60.

Fitness Goals

Seniors should focus on these key areas:

• Aerobic and cardio exercises, to strengthen your heart, lungs, and circulation
• Strength training, to keep muscles toned
• Balance, critical to prevent falls
• Flexibility and mobility, to keep your joints moving smoothly

How Much Exercise?

You’ve probably heard that seniors should exercise at least 150 minutes per week. But what does that mean? This advice applies to aerobic exercise that boosts heart rate, such as brisk walking. Of this, about half the time should involve vigorous exercise. Break it up however you want, as long as you reach the weekly total. For strength training, aim for two sessions a week. In this case, it’s the work you do, not the time, that matters.

Keep in mind that these are recommendations. Listen to your body to know what is too hard or too much. Start small and build up as you gain strength and confidence.

Taking Action

Exercise in ways that appeal most to you, so it will be easy to stay motivated and keep improving. Walking is universally valuable, whether you use a treadmill or stroll around the block. In fact, exercising outdoors brings even greater benefits. You don’t have to hike the Appalachian Trail! Just sitting on a bench, enjoying nature, or meditating can be a significant health booster. Likewise, dancing is not only fun and a great way to socialize, but it also benefits your body, brain, and psyche.

More specifically, you can consider:

• Swimming, cycling, jogging, jumping, or other weight-bearing activities that are good for aerobic and cardio health
• Gym workouts for muscle (and sometimes cardio) strength
• Wall pushups for upper body muscle strength
• Standing on your tiptoes or one foot at a time to increase balance
• Yoga or tai chi, to maintain flexibility and improve balance
• Chair exercises, excellent to help those with limited mobility maintain strong arms, core, and balance
• Stretching, something seniors should do daily to retain balance, flexibility, and range of motion

All this might feel overwhelming, especially if you’re just getting serious about exercise. In that case, experts advise, “if you have time for only one exercise, you’ll get the most bang for your buck by doing squats.”

It helps to have guidance, whether you’re just getting started or you want to pick up the pace of your exercise regimen. Talk to your doctor first to learn which exercises and amounts are best for your body and health status.

Some Medicare Advantage plans include a free gym membership or other fitness benefits. Here at Magnolia Manor, many of our residents can take advantage of onsite, structured exercise programs such as those offered at our Americus campus Wellness Center.

You can find almost unlimited exercise videos on YouTube, though of course most are aimed at younger adults. One great source for seniors? AARP. Members can access a wide range of on-demand exercise videos that target all the major muscle groups, plus fitness tips for both body and brain.

You do not have to be an AARP member to tune into online Senior Planet classes, including the daily lineup of physical exercises from stretching and strength training to yoga and meditation. All you need is a desire to boost your health and the Zoom app.

Resolve to Focus on Fitness in 2026

We often mention how important self-care is for seniors. Getting the recommended amounts of vital exercise is essential. Your body will be healthier, your brain will be more engaged, you will feel both more relaxed and more energized, and you will feel good about yourself!

Magnolia Manor is Dedicated to Wellness

At Magnolia Manor, we believe true wellness means caring for the mind, body, and soul. From nutritious, chef-prepared meals and fully equipped fitness centers to enriching Bible study groups and beautifully maintained green spaces designed for fresh air and connection with nature, every detail of our community supports a healthy, fulfilling lifestyle.

Come see the difference for yourself. Schedule a free tour today and discover just how vibrant senior living can be. Call us at 1-855-540-LIFE or book your visit online — we’d love to welcome you to Magnolia Manor.