There are many men and women over the age of 60 who try to stay fit, active and healthy, or try to build their physique after retirement. This is often the age when many older people find themselves with a lot of time in their hands, able to put more effort into becoming healthier and fighting disease.
Exercise is very important at any age in a person’s life and keeping you active with age is a good way to promote longevity and lead a healthier and fuller life without injuries and illnesses. As you age, the wear and tear your body experiences can affect your overall health, and you need to be careful about the types of exercise you do. To help you start this journey, exercises for men and women over 60 are recommended here.
Stretching as heating
Before doing any running, weight lifting or any strenuous exercise, the most important thing to do is to stretch as a warm-up. This reduces the risk of muscle tension and improves the flexibility of the human body. Whenever you do stretching exercises, remember not to jump or stretch too far in one direction. This will only weigh down the muscles instead of loosening them. Some good stretches that you need to do are stretching the triceps, stretching the standing biceps, twisting the sitting floor, touching the toes, and finally stretching the spine. Do this short routine for 1 minute for each arm or leg involved, taking care to breathe deeply while stretching. Make sure you do not hold your breath and instead maintain a normal breathing rhythm
Once your muscles are fully stretched, it’s time to get to the meat of the program. Honestly, for most cardiovascular exercises, the type of exercise is not so important. Instead, the level of intensity at which these exercises are performed may increase or decrease the effectiveness of the exercise. I recommend working at a level that is difficult enough to raise your heart rate, which makes you sweat, but will still allow you to talk to someone else and have a conversation. This simple test will ensure that your body is sufficiently stimulated, but the intensity is not too high at which you risk overexertion. The types of activities you can perform are unlimited. It is recommended that you do what you like best. Some examples of great cardio exercises for the elderly include aerobics, swimming, brisk walking or jogging, cycling or using a step machine or rowing machine. All of these activities would be even more enjoyable if done with other family members or friends, and some can even be done while reading a book, watching TV, or using your smartphone. Once you get used to it, the 30 minutes for these exercises would be over without you noticing.
After training for a week, try to set aside at least two days for strength training with weights. Always make sure that your muscles are well stretched before performing any of these types of exercises. Strength training should last between 20 and 40 minutes a day, with a moderate level of intensity. The goal for these 60 or more years in terms of strength training would be to maintain and strengthen your muscles. One or two exercises should be done for each of the following muscle groups: legs, back, shoulders, arms, chest and abdomen. For each exercise, two sets of 8 to 10 repetitions should be followed, with 15 to 30 seconds of rest between sets. Remember to focus on the functional movements, making sure that each repetition is performed correctly and completely.