Workout Routine for Someone in Their Sixties

Aging is associated with conditions such as decreased mental and physical health, loss of self-esteem, self-efficacy and increased risk of disease, according to exercise scientist, Len Kravitz, Ph.D., of the University of New Mexico. Reaching your 60s doesn't mean you should meekly accept the approach of these afflictions. A carefully structured workout routine incorporating cardiovascular, strength training and flexibility exercises helps you lead a healthy, active life as you reach your 60s and beyond.

  1. Cardio Routine

    • Older adults who don't have a chronic condition that inhibits physical activity should do 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity cardiovascular exercise a week according to the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans. If you are unable to follow these guidelines, do what your body allows you to do. Moderate-intensity exercise noticeably increases your heart and breathing rate and vigorous-intensity exercise significantly increases your heart and breathing rate. Incorporate these guidelines by starting your routine with a cardiovascular workout on a treadmill, elliptical machine, stationary bike or rowing machine. For example, depending on your capabilities, do a 30- to 50-minute brisk walk or a 20- to 40-minute jog on a treadmill.

    Dynamic Stretches

    • Dynamic stretches coupled with your cardiovascular routine warm up your muscles before your strength-training exercises. Stretches help raise your core temperature, loosen up your limbs and joints, improve your muscle efficiency and minimize the risk of injury. Loosen up your shoulders with gentle arm swings and your hips, waist and lower back with side bends and hip circles.

    Strength Training

    • According to Kravitz and Chantal Vella, Ph.D., loss of muscle -- sarcopenia -- starts in your 40s and accelerates as you get older. This is because of reduced levels of testosterone and growth hormones, which are affected by a lack of physical activity. Strength training helps combat muscle loss. The HHS guidelines recommend strength training exercises at least twice a week. Use a combination of resistance machines and free weights. For example, work your chest with the seated chest press and your shoulders with the seated shoulder press. Do lat pulldowns for your upper back and triceps pushdowns for the back of your arms or triceps. Do seated dumbbells curls for your biceps. Work your legs and hips with the seated leg press and your hamstrings, butt and lower back with barbell good mornings. The guidelines recommend one set per exercise for eight to 12 repetitions. The last couple of reps should require some effort. As you get stronger and fitter, do two or three sets per exercise.

    Static Stretches

    • Static stretches after your workout help keep your muscles flexible and improve your range of motion. To stretch your chest, stand holding your arms out to the side and parallel to the floor, with your palms facing outward. Gently pull both arms backward until you feel a stretch across your chest. Stretch your upper back by leaning forward and placing your hands against a wall at shoulder height. Lower your head and shoulders between your arms. Perform side bends to stretch your lower back. To stretch your hips and quadriceps, stand with your feet about two shoulder-widths apart. Turn so your face and feet are pointing left. Push your weight downward, bending both knees until your left thigh is almost parallel to the floor and your right knee almost touching the floor. Repeat on your other side. Hold each stretch for a slow count of 10 and don't bounce.

    Consideration

    • Consult your physician before starting a new exercise or workout routine to ensure you have no underlying health issues such as heart problems, high blood pressure, diabetes, joint or muscular problems.