EXERCISE OVER 60: STAYING ACTIVE AT ANY AGE

As we get older, it becomes more important to stay active and take care of your health. Regular exercise has numerous benefits, and for people over 60 too, including improving muscle strength, flexibility, balance, and cardiovascular health.

If you are over 60 years of age and your goal is to start a more active life and get in shape, in this article we give you practical advice so that you can enjoy a healthy lifestyle.

CHOOSE THE RIGHT EXERCISES

There are a wide variety of physical activities that are beneficial for people over 60 years of age. Some recommended options include walking, swimming, tai chi, yoga or pilates, bicycling, using low-impact exercise machines, or strength training with light weights. It is important to choose activities that you find enjoyable and that suit your physical abilities. Here are some options:

Walking: it is a low-impact activity that can be done anywhere, anytime. It is excellent for improving cardiovascular health, strengthening leg muscles, and promoting bone health. Try to walk for at least 30 minutes a day, five days a week, and if possible, find varied terrain to challenge your muscles and improve your balance.

Swimming: Swimming is also a low-impact activity that puts little stress on joints and muscles. Helps improve cardiovascular endurance, strengthen muscles throughout the body, and improve flexibility. If you have access to a pool, consider swimming regularly or participating in aquagym classes, which combine aquatic exercises with music and fun.

Tai Chi: is an ancient Chinese practice that combines slow, flowing movements with deep breathing and relaxation techniques. It is ideal for improving balance, flexibility and coordination, as well as reducing stress and promoting concentration. Find tai chi classes designed specifically for seniors and start enjoying its benefits.

Yoga and Pilates: These are exercises that focus on flexibility, balance, strength, and posture. These disciplines can be tailored to individual needs and abilities, making them ideal options for seniors. Look for yoga or Pilates classes for beginners or seniors, where instructors can adapt poses and exercises to suit your needs.

Spinning bike or elliptical: If you prefer to exercise at home, a spinning bike or elliptical can be great options. These low-impact exercise machines allow you to get a cardio workout without putting too much stress on your joints. Adjust the resistance in proportion to your level and physical condition, and start with short sessions, gradually increasing the duration and intensity.

Remember that the key is to choose activities that motivate you and that suit your needs. It is always recommended to perform a combination of cardiovascular, strength and flexibility exercises to get the maximum benefits. Don't hesitate to seek the guidance of a personal trainer or exercise professionals to ensure a safe workout.

SET REALISTIC GOALS

It's important to set realistic, gradual goals for your exercise program. Start with low intensity exercises and progressively increase the duration and intensity as you feel more comfortable and confident. Listen to your body and don't push yourself too hard. Remember that the goal is to stay active, not to become a high performance athlete. Here are some tips to set your goals effectively:

Evaluate your current state

Before establishing your training, it is important to assess your current physical condition. Consider factors such as your fitness level, flexibility, strength, and any medical conditions or injuries you may need to be aware of. Consult your doctor for complete information and to ensure that you are ready to begin an exercise program.

Define specific goals

Rather than setting general goals like "get fit" or "lose weight," it's more effective to set measurable goals. For example, you can set goals such as: walking for 30 minutes a day; do a yoga class twice a week or lift a certain amount of weight in strength exercises.

Set realistic goals

It is important to be realistic to avoid frustration and discouragement. Consider your current level of fitness and set goals that are challenging and motivating, yet achievable. As you progress, you can adjust your goals and aim for more and more.

Be flexible and adapt your goals

As you get older, your needs and abilities may change. Be flexible and adapt your goals as needed. If you are facing physical or health challenges, adjust your workouts to avoid discomfort and problems.

Celebrate your achievements

Acknowledge your dedication and effort, this will motivate you to keep going and remind you of the progress you have made and all you have accomplished.

MORE TIPS FOR EXERCISING OVER 60 YEARS OLD

Physical and mental health and well-being is essential, and that is why it is so important to stay active at any age, even when you are over 60 years of age. We give you more tips to achieve your active life in your maturity:

Includes strength and balance exercises

As you age, it's normal to lose muscle mass and balance. That's why it's important to include strength and balance exercises in your routine. You can use light weights, elastic bands, or exercise machines designed for seniors. In addition, you can do specific exercises to improve balance, such as standing on one foot or practicing yoga or tai chi, which are great for strengthening muscles and improving balance.

Listen to your body and get enough rest

It's normal to feel some muscle fatigue or tiredness after exercising, but it's important to learn to listen to your body and rest. If you experience severe pain, dizziness, or shortness of breath, stop the activity and seek medical attention. Get enough rest between exercise sessions and don't push yourself more than necessary.

Consult with your doctor

Before beginning any exercise program, it is essential to consult with your doctor or healthcare professional. They will be able to assess your state of health and recommend the most appropriate type of exercise for you, taking into account any medical conditions or physical limitations you may have. Remember that each person is unique and what works for someone may not be right for you.

Exercising from the age of 60 is very beneficial for your physical and mental health. Enjoy the variety of activities available and find the one that makes you feel most comfortable and motivated. Staying active from the age of 60 not only improves health, but also contributes to greater energy, well-being and quality of life. There is no age limit to stay active and healthy!