6 Quick and Easy Ways to Stay Active and Healthy in Your 60s

 

As we grow older, engaging in physical exercise may appear more challenging. Nevertheless, the Centers for Disease Control and Prevention (CDC) emphasize the importance of maintaining an active lifestyle. The CDC recommends a minimum of 150 minutes per week of moderate-intensity activities like brisk walking, or 75 minutes per week of vigorous-intensity activities such as hiking, jogging, or running. Additionally, they advise incorporating muscle-strengthening exercises at least twice a week, along with activities that enhance balance, like standing on one foot. "Maintaining an active and healthy lifestyle during your later years doesn't have to be overwhelming or intimidating. There are various ways to make exercise enjoyable and attainable," explains Tequisha McLaughlin, NBC-HWC, a health coach at Mighty Health. Here are a few simple strategies to stay active and promote good health in your 60s.

1) Be Consistent

McLaughlin suggests that the best approach is to begin with realistic and achievable objectives, not only to avoid injury but also to establish a routine. Additionally, it is important to discover a way to make the process enjoyable for oneself.

2)Do Exercises for Better Balance

McLaughlin recommends incorporating exercises such as walking in reverse, balancing on a single leg, standing on one leg with your eyes closed, and walking heel-to-toe to enhance your stability.

3)Strength Train

McLaughlin recommends incorporating exercises such as walking in reverse, balancing on a single leg, standing on one leg with your eyes closed, and walking heel-to-toe to enhance your stability.

4) Incorporate Exercise Into Daily Activities

McLaughlin suggests incorporating physical activity into your daily routine by engaging in aerobic movement. You can consider dancing while cleaning or talking on the phone, walking up and down the stairs multiple times, parking your vehicle at the rear of the parking lot and walking, taking the lead in gardening, raking, or shoveling snow, or going for a brief walk before or after dinner.

5) Start Small and Build Up

McLaughlin advises to begin with achievable goals and gradually progress. According to her, it is crucial for individuals aged 50 and above to prioritize balance, aerobic exercise, and strength training. Rather than considering these activities as mere tasks, she suggests finding innovative ways to incorporate movement into daily routines and selecting suitable time slots. By identifying a regular activity and integrating movement before, after, or during it, one can establish a consistent exercise routine.

                                  6)Start with Your Needs and Abilities

According to McLaughlin, it is crucial to prioritize meeting your needs and aligning your goals with your current situation. Leverage your age as an advantage and actively pursue an activity that you have previously enjoyed or explore something new that you can envision yourself enjoying and developing in. For instance, if you had a passion for running in the past, begin by incorporating walking into your routine. Alternatively, if you prefer socializing, consider joining a class specifically designed for individuals in your age group.