As we grow old, we usually feel less energetic, lose muscle strength, and struggle with balance. Bones may become weaker, making everyday tasks like climbing stairs or carrying groceries feel more tiring than before. But there are ways of staying fit after 60 that don’t have to be complicated. If you follow consistent exercises, it can help maintain strength, prevent falls, and boost overall energy. “Fitness isn’t about extremes, it’s about consistency. You can start small, just don’t stop. Get fitter, one simple step at a time,” says Jitendra Chouksey, health educator and founder and CEO of FITTR. He adds that starting in your 50s is ideal, but it’s never too late to begin. Just remember to check with your doctor if you have any medical conditions before starting a new routine.
So, what exercises should you try? Chouksey shares easy, effective tips to kickstart your fitness journey after 50.
1. Prioritise consistency over anything
You don’t have to follow an intense routine to stay fit. Even short daily routines can make a big difference. Start with 10–15 minutes or 10–15 reps per exercise. “Think of your fitness routine as essential as brushing your teeth, skip a day, but don’t stress,” says Chouksey. He further suggests trying chair stand-ups consistently to strengthen your legs.
How to do it: Sit on a sturdy chair with arms crossed. Slowly stand up, then sit down. Repeat. This move strengthens your legs, improves balance, and supports bone health.
2. Stick to the basics
Simple bodyweight exercises at home can do wonders for maintaining strength—you don’t need a gym to stay active. Chouksey recommends trying wall push-ups and walking heel-to-toe to keep your muscles strong and improve balance.
How to do it:
– Wall Push-Ups: Stand an arm’s length from a wall, hands on it, and bend and straighten your elbows. “Wall push-ups build upper body strength while supporting heart health,” Chouksey explains.
– Heel-to-Toe Walk: Walk in a straight line, placing heel in front of toes, arms out for balance. This improves coordination and lowers the risk of falls.
3. Improve stability and heart health
Balance drills and light cardio help sharpen reflexes, boost heart health, and keep joints mobile. Marching in place and standing side leg raises are two exercises that can help improve balance, stability and heart health.
How to do it:
– Marching in Place: Lift each knee high while standing tall. Use a chair for support if needed. This enhances cardiovascular fitness and joint mobility.
– Standing Side Leg Raise: Hold a chair, lift one leg to the side, keep your back straight, then switch. “This strengthens hips, improves stability, and reduces fall risk,” says Chouksey.
4. Strength training is essential
Resistance exercises are important, no matter how old you are. They help preserve muscle mass and keep bones strong. Chouksey suggests adding simple moves like seated arm curls and toe-and-heel raises into your routine.
How to do it:
– Seated arm curls: Sit upright with elbows at your sides. Curl light dumbbells or even water bottles up and down. “Seated arm curls maintain muscle strength while supporting bone health,” Chouksey explains.
– Toe and heel raises: Stand behind a chair, rise onto your tip-toes, then rock back onto your heels. “This boosts posture, strengthens your legs, and improves balance,” he adds.
5. Start slow and progress gradually
Choose activities you genuinely enjoy, whether it’s dancing, walking, or yoga and don’t rush results. “The goal isn’t perfection, it’s getting fitter than yesterday,” Chouksey says. Start slow and add a few extra reps or an extra minute each week to keep moving forward.
6. Hydration, recovery, and nutrition
Fitness isn’t just about exercise, what you eat and how you rest matter just as much. Stay hydrated, include protein in every meal, even plant-based options like dal and get adequate rest. “Proper hydration, nutrition, and recovery are as important as the exercises themselves,” Chouksey explains.
Fitness after 60 is all about staying active, consistent, and mindful. Even a few minutes a day, combined with simple exercises and expert guidance, can help senior citizens maintain strength, and stay active.