What exercises are recommended for a healthy 60-year-old individual with no severe mobility issues or serious health conditions?

Recommended Exercises for a 60-Year-Old

A healthy 60-year-old should perform 150-300 minutes of moderate-intensity aerobic exercise weekly (or 75-150 minutes of vigorous exercise), strength training of all major muscle groups at least 2 days per week, and multicomponent activities including balance and flexibility exercises at least 2-3 days per week. 1

Aerobic Exercise Component

Target Duration and Intensity:

• Aim for 150-300 minutes of moderate-intensity aerobic activity per week, spread throughout the week rather than concentrated in 1-2 days 1
• Alternatively, 75-150 minutes of vigorous-intensity activity, or an equivalent combination of both intensities 1
• Moderate intensity means you can talk but not sing during the activity, with noticeable breathlessness 1, 2
• Exceeding 300 minutes of moderate activity provides additional health benefits 1

Practical Examples:

• Brisk walking, cycling at a comfortable pace, swimming continuously, recreational tennis doubles, or water aerobics 2
• Dancing and gardening also qualify as moderate-intensity activities 1

Strength Training Component

Frequency and Structure:

• Perform resistance exercises at least 2 days per week on non-consecutive days, targeting all major muscle groups (legs, hips, chest, back, abdomen, shoulders, and arms) 1, 3
• Complete 8-12 repetitions for 1-2 sets per exercise 1, 4, 5
• Allow 2-3 minutes rest between sets and at least 48 hours between training sessions for the same muscle group 1, 5

Intensity Guidelines:

• For those new to strength training, use 40-50% of one-repetition maximum (very light to light intensity) 5
• For intermediate exercisers, progress to 60-70% of one-repetition maximum (moderate to hard intensity) 5
• Use light weights with 10-20 repetitions if just starting 1

Balance and Flexibility Component

Balance Training:

• Perform balance exercises at least 2-3 days per week 1
• Include dynamic movements that challenge balance and coordination 2-4 days per week 1
• Balance activities should involve 3-5 repetitions, performed for 10-30 seconds each, of 5-10 different exercises 1
• These can be integrated into daily activities or leisure activities 1

Flexibility Training:

• Stretch at least 2 days per week for a minimum of 10 minutes each session 1, 3
• Target all major muscle-tendon groups with a total of 60 seconds per exercise 3
• Hold static stretches to the point of tension (not pain) for 10-30 seconds, repeating 3-4 times per muscle group 1
• Perform stretching after aerobic activity or during cooldown 1

Multicomponent Training Approach

Integrated Programming:

• The most effective approach combines aerobic fitness, strength exercises, flexibility, and balance activities into a comprehensive program 1
• Multicomponent activities including balance, strength, and aerobic training should be performed at least 3 days per week 1
• Examples include circuit training, kayaking, or swimming that incorporate multiple fitness components 1

Sedentary Behavior Reduction

Breaking Up Sitting Time:

• Avoid prolonged sitting and break up sedentary periods every 30-60 minutes with physical activity or standing 1, 4
• Take 2 minutes of physical activity for every hour of sitting 1
• Limit recreational screen time to no more than 2-3 hours per day 1, 4
• Replace sedentary time with activity of any intensity whenever possible 1

Progressive Implementation Strategy

Starting and Advancing:

• If currently inactive, begin with small amounts of activity (as little as 10 minutes once or twice daily) and slowly increase duration, frequency, and intensity 1
• Start with light-intensity activity and gradually progress to moderate intensity over several weeks 1
• When unable to meet the full guidelines initially, do as much as your health and fitness allow—some activity is always better than none 1
• Systematically increase resistance or duration when the current workload can be performed for 1-2 repetitions over the desired number on two consecutive sessions 5

Common Pitfalls and Caveats

Safety Considerations:

• While most healthy 60-year-olds can begin moderate exercise without medical clearance, consult a healthcare professional if you have chronic conditions, chest pain, dizziness, or other concerning symptoms 1, 3
• Avoid doing too much too soon—gradual progression prevents injury and improves long-term adherence 1, 3
• Exercise should be pleasant and enjoyable to improve adoption and adherence 3
• Group activities and competitive sports can provide social and emotional health benefits in addition to physical benefits 1

Realistic Expectations:

• The beneficial effects of regular physical activity in 60-year-olds include improvements in cardiovascular health, muscle mass and strength, bone density, posture, physical stability, cognitive function, and reduced depression 6, 7, 8
• Strength gains in older adults can be similar to or even higher than in younger people when following appropriate resistance training 6, 9
• Flexibility and balance improvements are maintained even during periods of reduced training 9