Exercises for males over 60

Updated November 21, 2016

Staying active and healthy when you get older is important. Because you do not have the same body at age 60 that you had at 20, your exercises have to change. Getting in shape can actually give you a better body at 60 than you had in your 50s or 40s. Incorporating regular exercise into your everyday life can improve many parts of your body. These parts of your body include your heart and respiratory function. Your blood pressure will be lowered and your strength will increase. Bone density can improve, and you will gain flexibility, create faster reaction time, reduce your body fat, increase your muscle mass and reduce susceptibility to depression as well as disease.

Aerobic Exercises

Walking is one of the easiest aerobic exercises a man over 60 can do. It's recommended to walk at least 30 minutes on most days of the week. For beginners, walking for 15 minutes twice a day or for 10 minutes three times a day is a good way to start out. You can join a walking group, walk with friends and neighbours, or walk your dog.

Swimming and bicycling are other types of aerobic exercise. Just as with walking, do these activities for at least 30 minutes a day most days of the week.

Strength Training

Lifting weights can help make everyday activities easier. When starting out, lift a 1-pound or 5-pound weight. Cans of soup, books or full water bottles work well if you do not have weights. Getting a resistance band can help, too. They are flexible and come in different lengths. You can use resistance bands to strengthen your upper arm and leg muscles. Strength training should be done two days per week.

Wall Push-ups

To do wall push-ups, place your hands flat against the wall. Slowly lower your body to the wall. Push your body away from the wall to return to your starting position.

Chair Squats

Sit in a chair. Lean slightly forward and stand up. Do this several times, and do not use your hands to help.


If these exercises are not appealing to you, try gardening or dancing. Going fishing is also a great way to exercise.

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