If you’ve just entered your 60s, you might be wondering how to stay fit and active as a senior. Exercise is an important aspect of staying healthy and maintaining muscle mass when you’re older, but it can be difficult to find the time or motivation to work out. Men over 60 need regular exercise for better heart health, reduced risk of hypertension and diabetes, improved sleep, increased energy levels, stronger bones and muscles, better sex life (yes), and reduced stress levels. In addition, exercise can also improve your memory, thinking, and focus.
In case you’re over 60, the recommended amount of weekly exercise is around 150 minutes. Gentle activities like walking and stretching are some of the best ways to build muscle tone since they won’t put too much pressure or stress on your joints. Swimming is also another great exercise for seniors that doesn’t affect the joints or bones in the body.
Richard Uzelac says, “You can’t reach your physical peak unless you take care of your body. Once you reach middle age, you want to ensure that your body is as healthy and strong as possible—that’s the great life you can look forward to at any age.”
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Healthy Habits to make you Stay Fit after 60
Richard Uzelac, who has an experience in fitness and healthy aging, offers some ideas on the healthy habits you can do to stay fit after 60.
13 Staying Fit after 60 Tips
1. Diet
You might be thinking that eating healthy isn’t as important for people over 60, but it’s actually one of the best ways to stay fit. Your body needs a lot more vitamins and minerals than before, and you can’t get them from typical diets alone. Try adding these healthy foods to your diet to improve your overall health:
- Eggs: One egg has about 6 grams of protein and is a good source of choline. The yolk also has twice as much lutein and zeaxanthin as the whites, which are both beneficial in eye functioning.
- Beef: Beef is one of the best sources of B6, which promotes brain health.
- Salmon: It’s a fatty fish with many omega-3 and omega-6 fatty acids. In addition, salmon also contains plenty of vitamin D, which helps your body absorb calcium.
- Broccoli: This vegetable has plenty of vitamin C, potassium, chlorophyll, and fiber for healthy bones and muscles.
- Beans: Oatmeal is a great source that also contains heart-healthy antioxidants like betacarotene and lutein. Other beans include navy beans and garbanzo beans.
- Blueberries: These fruits contain anthocyanins, which are antioxidants that protect the eyes. Good sources of anthocyanins are red grapes and blackberries.
- Soy protein: It’s an excellent source of protein that is necessary for muscle building and growth.
2. Sleep Enough
You might be wondering how much sleep you need to stay fit. You will be able to see a difference in your body and brain function if you get at least 7 hours of sleep each night. Here are some tips on how to get a better night’s sleep:
- Avoid screens at least an hour before bed to reduce stress.
- Try to avoid exercising 2 hours before sleep since intense exercise can increase your heart rate and stimulate the brain, which makes it harder to fall asleep. – Try to get 7-8 hours of sleep every night.
3. Move Often
Staying fit requires a lot of movement, which is why you need to do so many different exercises every day. Research has found that older people who move around every day and don’t sit for long periods of time have better bone health than those who don’t exercise at all or sit too much. You might not be able to work out as much as you did in the past, but it doesn’t mean you should cancel all physical activity and start a sedentary lifestyle.
Choose aerobic and strengthening exercises: These workouts cover all the body parts, which means you can do a variety of exercises. Try doing aerobic exercises for 30 minutes several times per week, and combine the exercises with strength training like lifting weights.
4. Get the Right Equipment
You might not have the money to buy expensive equipment, but it doesn’t mean you have to give up your fitness routine. You don’t necessarily need to pay for a gym membership or buy expensive equipment if you have regular access to exercise machines. A lot of gyms and community centers sell refurbished exercise equipment at affordable prices for seniors who can’t spend more money on expensive machines.
Get an indoor elliptical trainer: If you don’t want to run on a treadmill or jog in the winter, then consider getting an indoor elliptical trainer. This machine helps you burn more calories and uses less energy than jogging on a treadmill.
5. Wear the Right Shoes
Who can tell the difference between the sneakers you wear now and your favorite running shoes when you are older? If you want to stay fit, buy running shoes with good cushioning and shock-absorbing features. You might even consider special insoles or extra spikes to help protect your feet from fatigue.
6. Consider Supplements
To improve your overall health, getting enough nutrients from your diet is essential. However, if you notice you aren’t eating as healthy as you used to, consider taking a multivitamin or mineral supplement. It doesn’t have to be expensive and comes in many forms – including pills, liquids, and powders. You can find them at drugstores or supermarkets.
Related Article: BCAAs! Richard Uzelac’s Latest Fitness Supplement
7. Stay Positive
Although staying fit after 60 can be difficult, it’s not impossible. We may not be able to do everything we want now, but remember that staying active will make you feel better in the long run. If you have any problems with your body, it could be because you are doing too much or too little exercise. Don’t give up on your fitness routine, even if your joints hurt or you can’t do it as often as before.
8. Meditate
Stay fit after 60 by meditating daily to boost energy levels and reduce anxiety. It doesn’t matter if you have plenty of time to meditate in the morning or halfway through the day when you are preoccupied with other tasks. You can choose a relaxing walk near the water instead of going for an intense jog, which also helps in improving overall health
9. Maintain a Healthy Weight
Don’t ignore your body mass index (BMI) even when you get older. Overweight and obese seniors are more likely to develop diabetes and high blood pressure, which can lead to heart problems. You need to stay fit after 60 by maintaining a healthy weight. You can do this by eating smaller portions of junk food, exercising, and avoiding alcohol from your diet.
10. Stay Active
You don’t need to buy new equipment or join a gym to stay fit after 60. You can maintain your fitness by staying active throughout the day, from walking to going for a swim. You can also take up indoor exercise such as jogging or riding an exercise machine.
11. Have Fun
If you enjoy fitness, then you will be fit after 60. You should have fun and exercise no matter what your age. Try joining an aerobics class or an exercise program at home, or join a soccer league if you like to play team sports. Whatever your chosen sport is, just make sure that the exercise doesn’t cause unnecessary injury, which is common among older adults who don’t take care of themselves because they don’t want to lose the fun they used to have on the field.
12. Stop Smoking if you Smoke
If you want to stay healthy and fit after 60, then stop smoking! Smoking increases your risk of having heart disease and lung cancer. If you want to quit smoking, try a nicotine patch or gum. You can also use the 80:20 rule by only smoking 20 percent of your daily cigarette amount.
13. Avoid Alcohol
The best way to stay fit after 60 is to avoid alcohol if you’re trying to stay healthy. According to research, older people who drink alcohol every day are at a greater risk of having a heart attack, stroke, or diabetes than those who don’t. Your doctor might suggest giving up alcohol for good, so do your own research and decide whether you should drink occasionally or not.
Staying fit after 60 is not only great for your health and well-being but also gives you the opportunity to turn your hobbies into activities you enjoy and will want to do for a long time. Talk with your family and friends about the various activities you can do to stay fit after 60. Start slowly and gradually increase your exercises’ intensity and duration as you get used to them.
Don’t forget that if you’re interested in staying healthy, losing weight, or toning up your physique, there are many other options apart from working out that can help you achieve these goals. For example, join a gym or get involved in sports such as swimming and jogging. The key is to be active every day and make physical activity part of your lifestyle.
Bottom-line
There’s no denying that fitness is an important aspect of life, especially when you’re getting older. It doesn’t mean you have to quit exercising and be stuck in your house waiting for the end. There are a lot of things you can do to stay fit after 60, whether it’s regular endurance exercises or hiking in the woods. No matter what your age is, staying fit is not only great for your health but also helps you maintain a healthy weight and feel better about yourself.
