Regular exercise can delay biological aging by 10 years, according to a Brigham Young University study. But workout needs change after 60. These research-backed activities provide maximum benefits with minimal injury risk.
1. Strength Training (2-3x weekly)
Why: Prevents sarcopenia (muscle loss), maintains bone density
- Focus on major muscle groups
- Use resistance bands, light weights, or bodyweight
- 2 sets of 10-15 reps per exercise
2. Balance Exercises (Daily)
Why: Prevents falls – leading cause of injury in seniors
- Tai chi
- Single-leg stands (near support)
- Heel-to-toe walking
3. Low-Impact Cardio (150 mins/week)
Why: Heart health without joint stress
- Brisk walking
- Swimming/water aerobics
- Stationary cycling
4. Flexibility Work (Daily)
Why: Maintains range of motion for daily activities
- Gentle yoga
- Dynamic stretching
- Foam rolling
Exercise Tips for Boomers
- Warm up for 10 minutes before activity
- Focus on form over intensity
- Allow 48 hours between strength sessions
- Stop if you feel pain (not just discomfort)
- Consider working with a certified senior fitness trainer initially
A 2023 Journal of Aging and Physical Activity study found that previously sedentary adults who started exercising in their 60s gained equivalent health benefits to lifelong exercisers within 2 years. It’s never too late to start!
