Age-Proof Power: 5 Exercises That Make Sense in Your 60s

For some, their 60s may feel like the beginning of old age, but it doesn’t have to. A few choice exercises can help you feel—and act—younger.

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A man training on an outdoor assault course, concentrating as he moves along raised monkey bars.

By Kevin Shelley

October 30, 2024Updated:November 25, 2024

This is part 4 in “Fit at Any Age”

Aging doesn’t have to be synonymous with a decline in fitness. Occupational therapist Kevin Shelley shares simple exercises to stay fit and strong from your thirties to your eighties and beyond.

In your 60s? Welcome to the old-age club! While 60 to 75 is considered the younger half of “old age,” the notion can sound crazy—since you still feel so young, healthy, and energetic.

However, this decade may give rise to potential chronic disease and its management—and you know what they say about an ounce of prevention. To be more inspired to work out, consider joining an exercise group to counter resistance and create accountability.

Closed-chain compound body-weight movements with higher intensity are recommended at this age. Tai chi, walking, and body-weight regimens are good examples of exercise that are low-stress for the joints and well-suited for doing with a group, which helps boost and maintain your emotional and social health.

These exercises can help you:

Improve your balance, which helps prevent falls
Maintain mobility
Improve metabolism
Have a higher quality of life by enabling you to stay active

They work wonders in the clinic—as they will for you.

Remember, it’s always good to check with a medical professional when beginning a new fitness plan, especially as we age.

5 Exercises to Keep You Active Into Your 60s

1. Bear Crawl

The bear crawl leaves you with a strong sense of having really exercised! You'll be tired out—but in a good way. This is a superb core-building exercise that requires some extra space, such as a hallway or backyard. Note: Dogs and cats get excited when their owners crawl at their level, so it’s your choice: Enjoy your furry workout partners, or put them away while you crawl.

Step 1: Start on your hands and knees in a pushup position. Keep your arms straight and the balls of your feet on the floor.

Step 2: Begin the crawl by moving your right hand and left foot forward, then your left hand and right foot forward. Go slowly; take up to 2 seconds for each step.

Step 3: A “step” forward with one hand and one foot counts as 1 repetition. Try to perform 30 steps per set and 3 sets.

Step 4: Feel free to experiment with sets, repetitions, and walking patterns. Play around with the movements and make it your own.

Modifications: Begin by walking on your hands and knees until your body becomes accustomed to the movements.

(Ceridwen Hunter/The Epoch Times) — Ceridwen Hunter/The Epoch Times

2. Plank

The plank is a classic core-strengthening exercise. There’s no need to walk the plank when you can perform one in the comfort of your living room.

Step 1: Begin lying face down on the floor, with your feet about 1 foot apart and hands palm down just outside your shoulders, elbows bent back. Push up until your elbows straighten and your shoulders align over your hands. Use your core strength to hold your body in a straight line, like a plank. Keep your head up and look slightly forward.

Step 2: Hold the plank for up to 1 minute. Holding the position for up to 1 minute counts as 1 repetition.

Step 3: Try for 3 repetitions, with 1 minute of rest between them.

Though plank can be challenging to begin with, you will build strength over time.

Modification: Don’t get frustrated if you can’t do a plank for very long; they are surprisingly challenging, especially at first. Temporarily placing your knees on the floor can give you a quick break, but be sure to return to the plank as soon as you catch your breath.

3. Burpees

If you know anything about burpees, you may wonder why they are included in a workout for people in their 60s or beyond. They can certainly be challenging! However, the modifications I’ve included will make them more accessible if you find them too tough at first.

Step 1: Start standing upright with your feet shoulder-width apart and your hands by your sides.

Step 2: Squat down and move into a pushup position.

Step 3: Complete a full pushup, step close to your hands one foot at a time, then stand back up.

Step 4: As you return to standing, add a small “hop” to increase the intensity.

Step 5: Moving from standing into a pushup and back to standing counts as 1 repetition. Try to complete 3 sets of 12 repetitions.

Modifications:

If regular pushups are too challenging, you can modify them by placing your knees on the floor.
Skip the hop at the end if it is too strenuous.
If your back or knees feel uncomfortable during the movements, use a chair or countertop to help return to standing.

4. Farmer’s Carry

Farmer’s carry is one of the most effective exercises to strengthen the spine and core since it involves sustained management of weighted resistance.

Note: You'll need a spacious area for this exercise. You can walk through the house or outdoors to increase walking distances.

Step 1: Start standing, holding a weight in both hands. Using 2 pounds of resistance is good to start with. Maintain an upright posture, and activate your shoulder muscles to keep the extra weight from drawing them down.

Step 2: Slowly walk through your home or outdoors.

Step 3: Try to perform this exercise for at least 2 minutes. Try to perform 3 sets of 2 minutes each.

This activity has a lot of variability in task tolerance, so feel free to experiment with times and weights to tailor the exercise to your liking.

Modification: You can start with 1-pound weights if needed. If holding onto the weights is too challenging, you can use cuff weights that fasten to your wrists.

5. Thread the Needle

Thread the needle’s plank-like basic position builds and strengthens core muscles while providing shoulder and spine mobility. Like the bear crawl, this exercise incites playfulness in your pets, so take care.

Step 1: Start on all fours on the floor with your arms straight, knees directly below your hips, and your back in a straight, neutral position.

Step 2: Keeping your left hand on the floor, sweep your right arm toward the ceiling, turning your head to follow the hand as it moves. Hold for 3 seconds.

Step 3: Bring your arm back down and slide it underneath your body toward the left until your right shoulder touches the ground. Hold for 3 seconds.

Step 4: Return to the all-fours position and then repeat. Do 10 repetitions. Repeat on the other side.

Modification: If your arm doesn’t go up very high, lift it as far as is comfortable. It’s the same for moving the arm underneath; just go as far as you can.

This combination of exercises can help you live your 60s to the fullest and prepare you to enter “old” age—or, shall we say, “bold” age.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.

Fit at Any Age