The #1 Longevity Workout Every 60-Year-old Needs, Trainer Says
If longevity were something you could order online, it would hands-down be the hottest item on the market—and likely sell out within seconds. Living a long, healthy existence is a goal many individuals strive to achieve, and for good reason. There are plenty of anti-aging smoothies, facial creams and cleansers, supplements, and wellness practices that promote longevity, but one of the absolute best things you can do for yourself as you grow older is to stay active. In honor of that, we've put together the #1 workout for 60-year-olds to live longer. Keep reading to learn more.
There are plenty of natural changes to expect as you age. According to Mayo Clinic, growing older means your bones typically decrease in both density and size, which makes them weaker. Your muscles can also lose the strength they once had, along with flexibility and endurance. Your arteries and blood vessels can stiffen, making the job more difficult for your heart to pump blood. But don't get down in the dumps, because taking action will put you back on the right track! Mayo Clinic recommends consuming proper amounts of calcium and vitamin D, sticking to a healthy diet, getting enough solid sleep, keeping any stress at bay, and of course, getting physically active.
What is the best workout for 60-year-olds?
We spoke with Carla Baccio, a personal trainer on Fyt, who shares with us the best workout for 60-year-olds to promote longevity. (For those who didn't know, Fyt is the biggest personal training service in the nation that makes expert-guided fitness, whether in-person or virtual, convenient and accessible for everyone.)
Baccio tells us the best regimen to follow for those who are 60 and up would be swimming for 30 minutes, five days a week. "Swimming is gentle on the joints and challenges the cardiovascular system, keeping the heart and lungs at their healthiest levels. The resistance of the water also helps keep muscles strong, which in turn keeps the bones strong and healthy," she explains. In addition, swimming forces your body to take deep breaths, which is a great way to ensure your heart remains healthy and strong.
Since swimming isn't everyone's favorite form of exercise, and you may not have a pool conveniently accessible, Baccio says her second best workout for 60-year-olds is power walking. This essentially consists of walking at a fast pace for 10 to 15 minutes, two times a day. So lace up those sneakers, and get your power walk on!
What kind of exercise is most beneficial to focus on as you age, and why?
Baccio says the answer to this question is quite simple: "ALL are equally important." She encourages her clients, no matter their age, to exercise for one hour at least four days a week. This one-hour workout time ensures they get the most out of their training, including warming up with dynamic stretches for five to 10 minutes, performing cardio for 20 minutes, doing full-body strength movements for 30 minutes, and wrapping up with a cool-down/meditation for the last five to 10 minutes.
"No one part of the workout is more important than the other; cardiovascular work promotes a healthy heart, strength training will provide strong muscles and improved bone density, stretching will provide mobility which we lose as we age, and mindfulness will keep the mind sharp and healthy," Baccio continues to explain, adding, "I encourage anyone who would consider themselves a sedentary senior to look for a certified personal trainer that will ensure their workouts are safe and effective."