As you get older, exercise can take a greater toll on your body than it did in your youth. However, experts emphasize that maintaining a fitness routine past the age of 60 offers numerous benefits for health and longevity. Engaging in moderate-intensity exercise for just 150 minutes per week—or a little over 20 minutes per day—can significantly reduce the risk of chronic illnesses such as Type 2 diabetes, cardiovascular disease, and certain cancers. According to the Centers for Disease Control and Prevention (CDC), this can lead to a reduced risk of all-cause mortality. However, not all exercise regimens are equally beneficial for those over 60—some are particularly advantageous while also minimizing the risk of injury. Read on to discover nine fitness classes recommended by health and fitness experts for older adults.
1. Yoga
While moderate to vigorous cardiovascular exercise should be the foundation of your fitness routine, incorporating balance-building activities is also crucial. Tyler Lowe, a sports and exercise rehab therapist, recommends yoga for older adults to improve flexibility, balance, and strength. “Yoga is an excellent choice as it is a low-impact exercise, gentle on the joints, and helps reduce stress,” says Deniz Efe, founder of Fitness Equipped. Yoga’s emphasis on stretching and breathing exercises makes it ideal for those seeking to enhance both physical and mental health.
2. Pilates
Pilates is another low-impact exercise that helps build balance, flexibility, and core strength. Taking a Pilates class will provide you with the necessary equipment and guidance to perform its range of motion exercises effectively. “A strong core benefits older adults by improving posture, balance, and stability, reducing the risk of falls,” explains Lowe. This focus on core strength makes Pilates an excellent choice for maintaining overall fitness.
3. Cycling
Cycling classes offer a safe yet challenging way to burn fat, build strength, and enhance coordination and balance. Matt Claes, founder of Weight Loss Made Practical, highlights the joint-friendly nature of indoor cycling. “It’s great for people getting back into exercise, and as you get stronger, you can consider more intense options,” he says. Cycling provides an effective cardiovascular workout without the joint stress associated with high-impact activities.
4. Rowing
For a full-body workout that boosts cardiovascular health, try a rowing class. “Rowing offers similar benefits to indoor cycling but with added upper-body muscle endurance training,” says Claes. This exercise also helps preserve grip strength, which is crucial for preventing falls and maintaining overall health. A 2019 study in Clinical Interventions in Aging links grip strength to broader health benefits, including better bone density and reduced risk of various health issues.
5. Water Aerobics
Water aerobics provides a buoyant environment that reduces joint stress, making it ideal for older adults, especially those with arthritis or joint pain. “Water resistance improves muscle strength and cardiovascular fitness without heavy impact,” notes Lowe. Efe adds that the reduced risk of slipping or falling in water makes it a safe option for those with balance concerns or past injuries.
6. Strength Training
Strength training can help offset the natural decrease in muscle mass that comes with age. While you may have done solo strength workouts in your younger years, taking a class can help ensure proper form and prevent injuries. “Lifting light weights or using resistance bands can increase strength, improve bone density, and enhance balance,” says Lowe. Classes led by professionals provide the necessary guidance for safe and effective strength training.
7. Tai Chi
Tai Chi is perfect for older adults at any fitness level, focusing on slow, controlled movements and deep breathing. Often referred to as “meditation in motion,” Tai Chi helps build balance and flexibility without high-impact risks. “Its low-impact nature and meditative elements make it ideal for seniors, improving both physical and mental well-being,” says Efe.
8. Walking Groups
Walking is a simple, accessible exercise that significantly benefits cardiovascular health. The CDC points out that even a single walk can improve sleep, memory, cognitive function, and reduce anxiety symptoms. “Walking maintains mobility, improves balance, and is gentle on the joints,” says Lowe. Joining a walking group adds a social element, boosting mental well-being and encouraging consistency in your routine.
9. Chair Aerobics
Chair aerobics classes cater to those who may not feel comfortable standing for long periods due to physical limitations or injuries. “These classes provide a full-body workout with minimal joint impact, allowing participants to modify movements to suit their needs,” says Efe. Communicate any specific limitations to the instructor to ensure a safe and beneficial workout.
Maintaining a fitness routine tailored to your needs can help you stay healthy and active well into your senior years. Whether you choose yoga, Pilates, cycling, rowing, or any other recommended classes, the key is to stay consistent and enjoy the process.
