If you’re 60 or over and want to stay fit, healthy, and feel your best, you’re in the right place. Fitness doesn’t have to be complicated, and it’s all about keeping it simple and doing what works for you. So, let’s talk about how to stay in top shape for many years to come!
1. Get Lifting – But Start Easy
You may say to yourself, "I'm not 20 anymore!" But don't let that make you desist from lifting a bit of weight. It's going to really help you in your older age. It is all about keeping those muscles strong so that you can be more mobile and independent for longer.
What to do: You needn't go to the gym every day-honestly, unless you want to. Just a few easy body-weight squats, or push-ups, or some cool resistance bands exercises. If you have dumbbells, great! But no stress-just make sure you're challenging yourself. Aim to fit this in 2-3 times a week; it'll count for a lot!
2. Get Your Heart Going
Cardio! I know the thought of a 10k run sounds a bit mad no matter of age, but cardio isn't just for marathon runners. It's all about keeping your heart pumping and your lungs performing well. Plus, it helps with energy levels. And we all need a bit more energy, don't we?
What to do: Walking is brilliant - put your trainers on and get out for a wander round the block or in the park. If you fancy something a bit more full-on, try a swim, a bike ride, or even a bit of dancing if that's your thing! Aim for at least 150 minutes of moderate activity each week-30 minutes a day, five days a week if you want to break it down. Keep it easy and just keep moving!
3. Stretch Out – No One Likes Stiffness!
Your flexibility can start to decline as you get older, that's pretty normal. But trust me, stretching's a game-changer where feeling free and avoiding aches and pains are concerned.
What to do: Stretch a few times daily; really focus on your hips, shoulders, and lower back-they get tight so fast! If you're feeling it, yoga or Pilates are great exercises, and we provide so many holistic classes to get you going. They enhance strength, flexibility, and the psyche, too. You should be stretching daily, even if only for 5-10 minutes.
4. Balance Is Key
I get it, balance can start to feel a bit dodgy as the years roll on-or before that!. But keeping your balance in check is super important to avoid falls and keep you moving confidently through life.
What to do: Try standing on one leg for a few seconds-start by holding onto a chair or wall if you need to. Or try heel-to-toe walking; it might sound simple, but it's an awesome coordination enhancer. And if you feel like it, try a little tai chi or yoga. Aim for 2 or 3 times a week. But if you're feeling steady, just squeeze a few balance exercises in whenever you can!
5. Don't Overdo It!
Now, this is important. Listen to your body. It's not about doing the most you possibly can, it's about consistency and what will keep you strong and steady, you are not aiming to enter a bodybuilding contest (most likely, anyway!). If something doesn't feel right, don't push through it. Just back off and give yourself time to recover, recovery is just as important than the movement itself.
6. Fuel Your Body Right.
You can't out-train a rubbish diet. The things you eat mean a great deal to how well your body copes with all of the work you do. Just make sure you get enough protein and fuel to keep your muscles healthy and strong. Fill your plate with lean meat, such as chicken, fish, or beans, loads of veggies, and some good carbs, like whole grains. Healthy fats: think olive oil, nuts, and seeds-are great. Try and stick to 3 balanced meals throughout the day and healthy snacks if necessary, it’s all about balance!
7. Water's Your Best Friend.
We all forget, but staying hydrated is so important. As we get older, we don't always feel thirsty, but your body still needs plenty of water to stay active and healthy. Drink water throughout the day, around 8 cups if you can. It'll help with digestion, energy, and keeping your muscles well maintained.
8. Get a Little Help from the Pros
If you are new to exercising or need just a little extra guidance, there is no need to feel scared about asking for help. We have plenty of staff around the gym floor or at reception, and a bunch of personal trainers you can have a chat to! They can help with form, technique, and ensure that you are targeting the right exercises for your body. Go and say hello, they don’t bite!
9. Keep It Simple, Keep It Fun.
Being fit after 60 doesn't mean one has to run for miles or become a ‘gym rat’. It just means remaining active, enjoying the workouts, and listening to your body. Make it a small part of your routine, rather than basing your whole routine around it. So, what are you waiting for? Get out there, enjoy the movement and stay fit – after all, you're only as old as you feel!
