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Exercise for seniors over 60
Staying strong after 60 helps you climb stairs, get up from a chair and prevent falls. The good news is that it's never too late to start.
This routine is low-impact: no jumping, no getting down on the floor, and with a chair or wall for support. Talk to your doctor before starting, especially if you have heart problems, high blood pressure or joint pain.
Sample plan
Day 1
- Sit-to-stand from a chair · 2 sets × 10 reps
- Wall push-ups · 2 sets × 10 reps
- Supported calf raises · 2 sets × 12 reps
- Marching in place · 1 sets × 2 min
Day 2
- Standing hip extension with support · 2 sets × 10 reps
- Standing shoulder blade squeeze · 2 sets × 12 reps
- Seated knee raises · 2 sets × 30 s
- Arm circles · 2 sets × 30 s
Day 3
- Sit-to-stand from a chair · 2 sets × 12 reps
- Water bottle curls · 2 sets × 12 reps
- Wall push-ups · 2 sets × 12 reps
- Marching in place · 1 sets × 3 min
Key tips
- Use a sturdy chair without wheels, set against the wall.
- Move slowly and breathe: never hold your breath while pushing.
- Stop if you feel chest pain, dizziness or shortness of breath.
- Walk every day, even if it's just 10 minutes.
Frequently asked questions
How many days a week should people over 60 exercise?
Two or three strength days plus easy walks on most days is a good goal.
Is lifting weights safe after 60?
Yes, with supervision, good form and gradual increases. Check with your doctor first.
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