Activity for People Over 60

Feb 20, 2001 - © Mindy Herzog

Note: Talk with your doctor before increasing or beginning any new physical activities or if you have any health concerns.

As we age, our ability to do everyday activities lessens. You are NEVER too old to gain strength, flexibility, balance, or increase your functional and aerobic ability. Practicing some daily activities will keep your mind and body sharp. The makers of the Activity Pyramid have come up with an activity pyramid for people over 60.

Most of you have seen a copy of the food guide pyramid and how it is set up. The Activity Pyramid is based on the same principles. More at the bottom and less at the top.

EVERYDAY

Everyday of the week you should participate in active leisure activities. Activities done while you are sitting keep your mind sharp, but it's important to keep your body in shape, too. When you have been sitting for more than 30 minutes, take a few minutes to get up and move around. Everday activities may include such things as:

  • walking with a friend, grandchild, or dog
  • golfing or bowling
  • taking the stairs instead of the elevator
  • garden or work in the yard
  • do household chores
  • park your car farther away (put a ribbon on the antenna so you will find it again)
  • walk while talking on the phone
  • make extra steps in your day

    • THROUGHOUT THE WEEK

  • Balance & Flexibility
  • Aerobic/Recreational Activities
  • Muscle Strengthening

    • Balance & Flexibility Balance and flexibility exercise should be performed at least 3 or more times a day. These activities help keep your muscles and joints moving easily. Balance activities help prevent falls.

    Activities you may try are Tai Chi, Yoga, Pilates, Mind/Body classes, or any Stretching and Relaxation Classes.

    Aerobic/Recreational Activities Aerobic and Recreational Activities help improve your heart and lungs. Work up to doing these activities at least 20 minutes at a time.

    Activities you may try are walking, stairclimbing, racquet sports, water exercises, swimming, dancing, and low impact group exercise classes.

    Muscle Strengthening By strengthening your muscles it will help make doing daily activities easier. It will also help with balance.

    You can purchase 1-2 pound (or higher) dumbbells from a store like Walmart or Target. You can also use everyday materials available in your home like soup cans or milk jugs filled with water, basically anything that would provide you with an even weight. Of course weight machines in an exercise facility work as well. Just make sure you get proper training on how to use the machine so that you don't hurt yourself.

    CUT DOWN ON

    The copyright of the article Activity for People Over 60 in Physical Activity is owned by Mindy Herzog. Permission to republish Activity for People Over 60 in print or online must be granted by the author in writing.

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