Fit and Fabulous: Keeping An Exercise Routine Alive in Your 60s

Mr Big’s Demise

It started with a fatal heart attack following an intense Peloton workout in the first episode of the Sex & the City revival, And Just Like That. Even if you didn’t watch the show, you surely heard about it. And the absurdity of the drop in Peleton stock the next day! Suddenly we started questioning the safety of exercise and the potential deadly consequences, rather than the health benefits we have always believed in. From what I read, these risks are low, especially for people who do regular exercise compared to those who are regularly sedentary. However, older adults have a higher risk of injury and fatigue when exercising. It’s important to listen to your body to avoid overexertion and it’s always recommended to talk to your doctor regarding individual limitations before starting a program. We all want to be healthy, live longer, and feel as good as possible. But how do we know how much exercise is enough, and how much can be too much? Questions I ask myself more as I age.

The Good Old Days

I started exercising regularly in my thirties. I was busy working full-time and being a mother, but I always found the time. I joined a gym and continued to push myself. I ran for a short time but found running wasn’t really for me. After moving to Colorado, I added hiking to my fitness regime. I always made sure I was doing something. If I didn’t get to the gym, I took long walks at lunch and did my hand weights at home. Was I obsessed? Not exactly, but I recall being pretty hard on myself and suffering from guilt when I felt I was slacking. My workouts were sometimes intense, and I never worried about overdoing it. The harder, the better. You know, no pain, no gain… feel the burn… I lived by these adages.

Back in those days, my main motivation was to maintain a certain weight. Overall fitness and health were just a bonus. Now, my inspiration is to stay healthy and lead a more active lifestyle for as long as possible. Oddly enough, in retirement when there is so much more free time, I am finding it challenging to stick to a strict routine and stay as motivated as before. It is natural to slow down with age, but much of it is mental so I remind myself of the positive impact on both body and mind to spur myself on. I remain committed to hitting the gym and taking walks (although I could be more consistent). Beyond this, I recognize there are many options when it comes to ways in which to stay fit. I have sought out an age-appropriate regime that will meet my overall wellness objectives without suffering a similar fate to Mr Big.

Guidelines for the Over 60 Crowd

Aerobic Exercise

Frequency: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week.

Examples:

• Walking: A daily brisk walk.
• Swimming: Gentle on the joints and a full-body workout.
• Cycling: Either stationary or on a bike.
• Dancing: Fun and effective way to increase heart rate.

Strength Training

Frequency: At least two days per week.

Examples:

• Body-weight Exercises: Squats, lunges, push-ups.
• Resistance Bands: For added resistance without heavy weights.
• Weight Machines or Free Weights: Target major muscle groups.

Focus: Make sure to work on legs, hips, back, abdomen, chest, shoulders, and arms.

Balance and Flexibility

Frequency: At least two to three days per week.

Examples:

• Yoga: Enhances flexibility and balance.
• Pilates: A mind-body exercise focused on strengthening the core.
• Stretching: Regular stretching routines for overall flexibility.

Of course, there are several ways to achieve each of these categories. I enjoy my early morning outdoor walks, while other times, I turn to the treadmill, elliptical, or stationary bicycles at the gym. Some of the machines, like the rowing machine, provide cardio benefits and contribute to strength training. For those with available space, setting up workout equipment at home is a popular choice, offering the convenience of squeezing in a workout whenever needed. I’m excited about signing up for some yoga classes, although these balancing exercises can be easily done at home. Online instruction can be found for a wide variety of activities. Either way, some kind of routine is beneficial to motivation and staying on course.

The following sample week can offer guidance, but it should be adjusted to meet individual schedules and objectives. When creating a weekly plan, it’s important to take personal preferences into account, such as peak energy times and specific workout choices. It’s also crucial to consider potential rest days and recovery periods to avoid over training and promote sustainable progress in fitness and well-being. Having a flexible schedule allows for adaptation to unforeseen events and promotes a balanced approach to achieving overall health and fitness goals.

A Sample Week of Fitness

Monday:

• Morning: 30-minute brisk walk.
• Afternoon: 20 minutes of strength training (upper body).

Tuesday:

• Morning: 30 minutes of pilates or yoga.
• Afternoon: Balance exercises (standing on one leg, heel-to-toe walk).

Wednesday:

• Morning: 30-minute cycling session.
• Afternoon: 20 minutes of strength training (lower body).

Thursday:

• Morning: 30 minutes of pilates or yoga
• Afternoon: Light stretching exercises.

Friday:

• Morning: 30-minute brisk walk.
• Afternoon: 20 minutes of full-body strength training.

Saturday:

• Morning: 30-minute dance class.
• Afternoon: Balance and flexibility exercises.

Sunday:

• Morning: Rest day with gentle stretching.
• Afternoon: Leisurely walk or other low-intensity activity.

Whatever Keeps You Moving

Playing sports offers physical benefits and social interaction. I enjoy a good round of golf. But unless I walk the course instead of using a cart, golf doesn’t provide the same cardio workout as dynamic sports like tennis or pickleball, It can, however, improve muscle tone and endurance. Incorporating other activities like hiking can also help mix up workouts. This not only prevents boredom but also helps avoid plateauing. The key is finding enjoyable exercises that you will actually do. Fortunately, my new community offers a wide range of options to promote active aging, making it easy to stay committed to a regular fitness regimen..

At any age, following a balanced exercise routine enhances physical health, prolongs independence, and improves overall quality of life. Engaging in regular physical activity can help maintain a healthy weight, reduce the risk of chronic conditions like heart disease and diabetes, and improve muscle strength and endurance.