Fitness over 60
Find out why, how and where to maintain it
Maintaining a level of fitness at any age is recommended, and especially so if you’re heading towards or are already over 60. You’ll be able to reap the many physical and mental health benefits it provides – keeping your wellbeing boosted as well as being fighting fit and keeping energised.
As our bodies age, it’s important to maintain our physical health for multiple reasons, including preventing and managing health issues, keeping our independence and ensuring flexibility and strength.
Whether you’re already physically active and over 60 or you’re looking to start your fitness journey as an older adult, this blog will provide you with the information and confidence to take the leap into over-60s fitness.
Jump to:
⦁ Why should I exercise as my body gets older?
⦁ Recommended exercises for over 60s?
⦁ Gym exercises for over 60s
⦁ Over 60s gym memberships?
Why should I exercise as my body gets older?
Exercise and fitness are less about weight or a weight loss goal, and more about strength, agility and positive mental health – all of which are important as we grow older.
But let’s be honest, 60 isn’t old! No matter how young you feel, your body still ages and we need to support our body to be the best it can be at any age.
Guidance from the NHS states that older adults should carry out some physical activity, appropriate to their fitness level, every day. This can include walking to the shop, mowing your lawn, moving around your house more, swimming or even a game of tennis.
What are the benefits of fitness and exercise over 60?
There are many physical and mental benefits of exercise, for any age and any ability, but looking at the ailments and illnesses that age can make us susceptible to, here are some of the benefits that improved fitness in the over 60’s can provide:
⦁ Support the prevention of chronic diseases and illnesses - such as colon cancer, diabetes, high blood pressure and heart disease. It also helps to reduce cognitive decline.
⦁ Improves our mental health - through endorphins release, ⦁ encourages social activities via group classes, eases anxiety and depression and supports rehabilitation after injury.
⦁ Counteract bone density loss – this is something that happens naturally within our bodies over time, but activities such as strength training are proven to restore bone density, reducing our risk to falls and fractures and maintaining our independence as we age.
⦁ Provides relief for arthritis – exercise can reduce the pains associated with arthritis due to a reduction in inflammation around joints and relieving pressure on joints.
Recommended exercises for over 60s
The best exercises for older adults all depend on your current level of physical activity and health. If you’ve been a gym goer or avid tennis player most of your life, then you can probably carry out most activities on your local leisure centre timetable with ease (but always get advice from your GP first!).
For the purpose of this blog, let’s presume you are beginning or returning to your fitness journey in your 60s, and dive into the recommended exercises to get you started.
To get the most out of your physical activity, you should incorporate a blend of aerobic exercise, flexibility exercise and strength training into your routine. Take a look at a few examples below:
Aerobic exercises for over 60s
⦁ Walking
Swimming for older adults
⦁ Rowing
⦁ Cycling
⦁ Dancing
⦁ Zumba
⦁ Aqua aerobics
Flexibility exercises for over 60s
⦁ Yoga
⦁ Pilates
⦁ Tai Chi
⦁ Stretching classes
Strength training for over 60s
⦁ Circuit training (low intensity)
⦁ Kettlebells
⦁ Progressive weight training
⦁ Personal trainers for bespoke workout plans
Gym exercises for over 60s
If you’ve not been to a gym before or maybe it’s been some time, “gym fear” can be a real thing! Not knowing where to start, what each piece of equipment does or how long to do an exercise for, are all normal worries when starting at a new gym.
Here’s a quick guide to exercises at the gym to get you started:
Bicep curls
Equipment Needed:
⦁ Light dumbbells (start 0.5kg or 1kg and adjust as strength improves)
⦁ A sturdy chair (optional, for seated curls)
How to do a bicep curl:
Choose whether you’re standing or seated:
⦁ Standing Curl
Stand with your feet shoulder-width apart, knees slightly bent for stability. Hold a dumbbell in each hand with your arms fully extended down by your sides, palms facing forward.
⦁ Seated Curl
Sit on a sturdy chair with your feet flat on the floor, maintaining good posture. Hold the dumbbells in the same manner as the standing curl.
⦁ Slowly bend your elbows and lift the dumbbells toward your shoulders, keeping your upper arms stationary and close to your body. Focus on squeezing your biceps as you lift. Remembering to exhale as you lift the weights.
⦁ Hold the weight at the top for 1-2 seconds to maximise muscle engagement.
⦁ Gradually lower the dumbbells back to the starting position, fully extending your arms while maintaining control of the movement. Inhale as you lower the weights.
⦁ Aim for 8-12 repetitions per set. Start with one set and gradually increase to 2-3 sets as your strength improves. Rest for about 1-2 minutes between sets to allow your muscles to recover.
Tricep extensions
Equipment Needed:
⦁ Light dumbbells (start 0.5kg or 1kg and adjust as strength improves)
⦁ A sturdy chair (optional, for seated extensions)
How to do a tricep extension:
⦁ Choose between standing or seated:
⦁ Standing Tricep Extension
stand with your feet shoulder-width apart, knees slightly bent for stability. Hold a dumbbell with both hands, gripping it securely with your palms facing the ceiling, and extend your arms straight overhead.
⦁ Seated Tricep Extension
Sit on a sturdy chair with your feet flat on the floor, maintaining good posture. Hold the dumbbell in the same manner as the standing extension, with your arms fully extended overhead.
⦁ Slowly bend your elbows to lower the dumbbell behind your head, keeping your upper arms close to your ears and stationery. Focus on feeling the stretch in your triceps. Inhale as you lower the weight.
⦁ Extend your arms to lift the dumbbell back to the starting position, squeezing your triceps at the top of the movement. Exhale as you lift the weight.
⦁ Aim for 8-12 repetitions per set. Start with one set and gradually increase to 2-3 sets as your strength improves. Rest for about 1-2 minutes between sets to allow your muscles to recover.
Wall push-up
How to do a wall push-up:
⦁ Stand facing a wall, about an arm's length away. Place your feet shoulder-width apart.
⦁ Place your hands on the wall at shoulder height and shoulder-width apart, fingers pointing upwards. Your arms should be straight but not locked.
⦁ Slowly bend your elbows and lean your body toward the wall, keeping your body in a straight line from head to heels. Your elbows should move outward slightly as you lower yourself.
⦁ Inhale as you lower your body toward the wall.
⦁ Push through your hands to straighten your arms and return to the starting position, maintaining the straight line of your body.
⦁ Exhale as you push back to the starting position.
⦁ Aim for 8-12 repetitions per set. Start with one set and gradually increase to 2-3 sets as your strength improves. Rest for about 1-2 minutes between sets to allow your muscles to recover.
Squat
How to do a squat:
⦁ Choose your level before starting:
⦁ Chair Squat (Beginner):
Stand in front of a sturdy chair with your feet shoulder-width apart. The chair will serve as a guide to ensure you do not squat too low and to provide support if needed.
⦁ Standard Squat (Intermediate/Advanced):
Stand with your feet shoulder-width apart, toes pointing slightly outward.
⦁ Slowly bend your knees and push your hips back as if you are sitting down in a chair. Keep your chest up and your back straight. Ensure your knees do not extend beyond your toes. If using a chair, lower yourself until your thighs are parallel to the ground, or you lightly touch the chair with your glutes. Do not sit down fully.
⦁ Inhale as you lower your body.
⦁ Press through your heels to straighten your legs and return to the starting position, engaging your glutes and thighs as you rise.
⦁ Exhale as you push back to the starting position.
Aim for 8-12 repetitions per set. Start with one set and gradually increase to 2-3 sets as your strength improves. Rest for about 1-2 minutes between sets to allow your muscles to recover.
Stair climber
⦁ Step onto the stair climber and hold onto the handrails for balance.
⦁ Select a low resistance or speed setting to start. You can increase the difficulty gradually as you become more comfortable with the machine.
⦁ Begin the motion by stepping onto the pedals or steps. The machine will mimic the action of climbing stairs.
⦁ Stand upright with a slight forward lean to maintain balance, keeping your core engaged. Avoid leaning heavily on the handrails; they should be used for balance, not support.
⦁ Take controlled, steady steps, keeping your feet flat on the pedals. Aim for a natural, comfortable pace.
⦁ Maintain a regular breathing pattern. Inhale deeply through your nose and exhale through your mouth.
⦁ Start with a short duration, such as 5 minutes, and gradually increase your time as your fitness levels improve.
Rower
⦁ Sit on the rowing machine and place your feet securely in the foot straps. Adjust the straps so they are snug but not too tight.
⦁ Grab the handle with an overhand grip, keeping your hands about shoulder-width apart.
⦁ Sit up straight, engage your core, and look straight ahead. Your shins should be vertical, and your knees bent.
The rowing stroke can be broken down into four phases: the catch, the drive, the finish, and the recovery.
⦁ The Catch - sit with your knees bent, shins vertical, and body leaning slightly forward from the hips. Arms should be straight, and the handle gripped firmly.
⦁ The Drive - push off with your legs, driving through your heels. Keep your arms straight and core engaged. Once your legs are almost fully extended, lean back slightly at the hips and then pull the handle towards your lower ribs.
⦁ The Finish - lean back slightly, keeping your core engaged. Your legs should be fully extended, and the handle should be close to your lower ribs with your elbows pointing outwards.
The Recovery - extend your arms forward and lean your body slightly forward. Bend your knees and slide the seat forward to return to the catch position.
Start with a short duration, such as 5-10 minutes, and gradually increase the time as your fitness level improves. Adjust the resistance to a comfortable level that challenges you without causing discomfort or strain.
Stationary bike
⦁ Stand next to the bike and adjust the seat height so that it is level with your hip. When seated, your leg should have a slight bend at the knee when the pedal is at the lowest point.
⦁ Ensure the seat is adjusted so that your knees are aligned with the pedals when they are parallel to the ground.
⦁ Adjust the handlebars to a comfortable height. They should be slightly higher than the seat for a more upright and comfortable riding position, which is ideal for older adults.
⦁ Safely mount the bike by stepping over the frame and sitting on the seat. Place your feet securely on the pedals and, if available, use the straps to keep your feet in place.
⦁ Begin pedalling at a slow and steady pace to get accustomed to the motion.
⦁ Adjust the resistance to a level that provides a moderate challenge but allows you to pedal smoothly. Most bikes have a knob or digital control to adjust the resistance.
⦁ Sit up straight with a slight bend in your elbows. Avoid leaning too far forward or backward. Pedal smoothly and evenly, pushing down and pulling up slightly on the pedals to engage both the front and back of your legs.
⦁ Start with a short duration, such as 5-10 minutes, and gradually increase the time as your fitness level improves. Adjust the resistance to a comfortable level that challenges you without causing discomfort or strain.
Remember to always begin with a gentle warm-up to prepare your muscles and joints. Spend 5-10 minutes doing light cardio, such as walking or marching in place, and some dynamic stretches for the arms and shoulders.
Safety tips for exercising with weights
⦁ Start Light - begin with lighter weights to ensure proper form and avoid injury. Increase the weight gradually as you build strength.
⦁ Maintain Proper Form - keep your back straight and avoid swinging your body to lift the weights.
⦁ Listen to Your Body - if you experience any pain beyond normal muscle fatigue, stop the exercise and consult a healthcare professional.
⦁ Stay Hydrated - drink plenty of water before, during, and after your workout to stay hydrated.
Over 60s gym memberships
Becoming a member of your local Places Leisure gym or leisure centre is much more than paying to use the equipment, our centres are hubs for the local community and we offer a range of memberships to suit all interests, ages and abilities.
We offer gym memberships for over 60s and all ages, with plenty of choice to get you started - including:
⦁ Premium
⦁ Premium Plus (providing you access to all Places leisure centres across the UK)
⦁ Swim
⦁ Swim Plus
⦁ Gym only
⦁ Inclusive
⦁ Concession
Find your local leisure centre to discover all they have to offer.