9 Tips for Staying Fit at 60 and Beyond

As an aging adult, taking care of yourself can be key in remaining energized and living independently. In addition to staying strong and mobile, regular exercise can help to prevent or delay some of the health issues that tend to crop up as we age.

For example, ongoing research is finding that regular physical exercise has neuroprotective effects. This means that regular exercise can help to stave off instances of cognitive decline and dementia. And that’s in addition to slowing the onset of heart disease, diabetes, and other chronic conditions.

So, how can you stay fit — mentally and physically — to age gracefully into your golden years? Get started by reviewing these tips for staying fit after age 60.

1. Set Goals for Yourself

Maybe you’re active and already in shape, or maybe you haven’t exercised in years. Either way, it helps to stay on track when you have specific goals in mind regarding your overall fitness.

Start by asking yourself what it is you want to achieve fitness-wise. Are you looking to lose weight? Do you want to increase your mobility? Do you want to become stronger and have better endurance?

Research suggests that having a goal to work toward can help keep you motivated to get up and move each day. Make sure your goals are realistic and that you continue to set new ones after reaching your initial goals.

2. Recruit a Workout Partner

According to research from the University of British Columbia, older adults who participate in group fitness programs are three times more likely to come to fitness classes and continue to show up. When exercise is viewed as a social activity, you’re more likely to enjoy it and want to continue doing it. Try to find a workout buddy, and take steps to keep each other motivated.

3. Choose the Right Activities

A combination of aerobic activity, strength training, and stretching makes for a well-rounded fitness routine. However, it’s important to find the activities that suit you best in each category.

For example, not everyone likes running — and that’s okay. Swimming and walking are excellent alternatives. Bodyweight resistance training and Pilates are great alternatives to weight lifting. If you find yoga intimidating, regular stretching works just fine. Find the activities that you enjoy doing to stay motivated and on track with your goals.

4. Reevaluate What’s on Your Plate

A large part of health and fitness is the way you’re fueling your body each day. As we get older, what we eat becomes more important. That’s because our nutritional requirements change.

According to the National Institute on Aging, we naturally begin to lose muscle mass in our sixties. A decrease in muscle mass also directly causes our metabolisms to slow down, and with it, our energy levels also tend to decrease.

To accommodate this, you can:

Increase your protein intake.
Decrease your overall calorie intake.
Increase your intake of essential nutrients, such as vitamin B12, calcium, and vitamin D.

Essentially, you’ll want to stick to a wholesome diet that’s rich in lean proteins, vegetables, legumes, fruits, and whole grains — and stay hydrated. You can likely still enjoy the foods and treats you love, just in moderation. Discuss nutrition with your doctor to determine the right dietary decisions for your needs.

5. Embrace New Activities

Variety is the spice of life. That’s why trying new things is just as important as finding the regular activities you’ll want to keep doing to maintain your health and fitness.

As your fitness level increases and you become stronger and gain stamina, you might consider trying something more challenging or something you didn’t think was possible when you first started out. Mastering a new physical skill or moving on to accomplish more challenging goals can be rewarding and enjoyable.

6. Keep Mentally Active

Exercising your brain is as important as exercising the rest of your body. Our brains have something called neuroplasticity, meaning that they’re able to change when we stimulate them. By continuously challenging our brains through learning new skills, we can create new connections between brain cells and strengthen our neural pathways.

The goal is to continuously sharpen your thinking skills to keep your mind as active as possible. One great part about mental exercise is that your options are virtually limitless. You can do anything from maintaining a social life to learning a new language to stay sharp, so you won’t grow bored — just mentally stronger.

7. Mind Your Skin

Our skin also loses its elasticity, thickness, and water retention as we age, which causes it to wrinkle, sag, and become vulnerable to the elements. While these things are inevitable, maintaining your skin can be beneficial for your overall health. It’s your body’s largest organ and is responsible for protecting everything beneath it.

These are some effective ways to care for your skin as you age:

Wear an SPF daily to protect against sun damage.
Avoid using very hot water to bathe or wash your face.
Choose more natural products that don’t contain dyes or fragrances to reduce potential irritation.
Gently exfoliate weekly.
Moisturize regularly.
Stay hydrated.

8. Get Plenty of Rest

Rest is just as important as regular activity. The amount of sleep we need changes as we age. However, one thing remains true: Getting regular, high-quality sleep is essential for everything from brain function to mental health to maintaining a strong immune system. Be sure to listen to your body and slow down to rest when you need to to avoid depleted energy levels.

9. Practice Mindfulness

Evidence-based research reveals how beneficial mindfulness can be at all ages. Not only does practicing mindfulness support cognitive function, but it can also help to lower stress levels, improve focus and creativity, and help us to embrace the changes associated with growing older. It’s also an excellent way to keep us present so we can more thoroughly enjoy spending time with our loved ones.

Aging is inevitable, but aging gracefully is a choice many of us can make. As we get older, it’s important that we take thorough care of ourselves and treat our bodies well through proper physical and mental exercise, effective nutrition, and enjoyment of life through reduced stress.