Fitness After 60
The Decade to Build Reserve for Your 70s and Beyond
Your 60s are not the time to back away from fitness. They are an important opportunity to build the strength, aerobic capacity, power, balance, and habits that can help protect your independence in the decades ahead.
THINK BEYOND LIFESPAN — BUILD HEALTHSPAN
Americans are living longer, but longer life does not always mean longer life in good health. A Mayo Clinic analysis of World Health Organization data found a 12.4-year average U.S. gap between lifespan and healthspan — years lived with disability and sickness. The goal of fitness after 60 is not simply to add years to life. It is to help preserve the physical and mental capacity to enjoy those years.
WHY YOUR 60S MATTER
Muscle strength, power and aerobic capacity change with age, and several measures of physical performance decline faster later in life. Building a higher level of fitness now gives you more reserve to draw from as you age. Think of your 60s as a preparation decade: what you strengthen now can influence how you enter your 70s.
BUILD THE PHYSICAL RESERVE YOU WILL NEED
Strength: Maintain and build the muscle needed to rise, lift, carry, climb and protect your joints.
Power: Strength is how much force you can produce; power is how quickly you can produce it. Power becomes especially important for stairs, quick movements and recovering from a stumble.
Cardiorespiratory fitness: Maintain the ability of your heart, lungs and muscles to supply and use oxygen during activity.
Balance: Train stability before balance problems begin limiting your confidence or activity.
Bone health: Resistance and weight-bearing exercise help support the musculoskeletal system.
Brain health: Regular physical activity supports thinking, memory and brain health and is associated with lower risk of cognitive decline and dementia.
DO NOT WAIT UNTIL SOMETHING IS LOST
It is easier to preserve capacity than to wait until everyday activities become difficult. That does not mean lost fitness cannot improve — older adults can make meaningful gains in strength, endurance, balance and function. The important message is to keep challenging your body rather than gradually asking less of it.
WHAT A COMPLETE WEEK SHOULD INCLUDE
Adults 65 and older should work toward at least 150 minutes of moderate aerobic activity — or 75 minutes vigorous — each week, muscle-strengthening activity on at least 2 days, plus activities that improve balance. Your individual program can be adjusted for your fitness level, health history and abilities. The goal is appropriate challenge, progression and consistency.
THE BOTTOM LINE
Your 60s can help determine how much physical reserve you carry into later life. Do not simply prepare to live longer. Train now to remain strong, capable and independent while you do.
RELIABLE RESOURCES
If you'd like to start a fitness program with MedFit Master Trainer Lisa Dougherty, complete the form below!
You can also click here to learn more Lisa's experience and education.