Physical fitness is essential for our health throughout every phase of our lives. The NHS recommends that older adults get at least 150 minutes of moderate exercise or 75 minutes of intense exercise each week. They also encourage older people to do activities that increase strength, balance, and flexibility at least twice a week. 

If you don’t have a regular exercise routine at the moment, those numbers may sound daunting. But staying active in our golden years comes with so many benefits: 

• Increase mobility
• Reduce health problems that result from inactivity 
• Maintain good heart health 
• Improve bone density and prevent osteoporosis 
• Strengthen muscles to prevent falls 
• Have more energy to do fun things like travel or play with your grandchildren! 

Here are some of our favourite tips on how to stay active over 60 and find an exercise routine that you can stick with: 

Find a form of exercise you enjoy 

There are countless types of exercise, so there’s bound to be one you’ll love… it may just take some trial and error to find the one that sticks! Classic options include running, weightlifting, cycling, and tennis. If you’re after something a bit lower impact, there are plenty of low intensity ways to move that will still give you a great workout. Some of our favourites include walking, swimming, yoga, tai chi, water aerobics, and one of the newer exercise trends, pickleball.  

Eat healthy 

Eating the right balance of nutrients gives you the energy you’ll need to stay active and go about your daily activities. A good rule of thumb is to limit ultra-processed and sugary foods and incorporate as many different fruits and vegetables into your diet as possible. A couple of easy swaps you can make are opting for whole grains and brown rice versus the more processed equivalents and changing out red meat for leaner forms of protein like chicken, fish, legumes, or tofu. 

Turn exercise into a social occasion 

Working out doesn’t need to feel like a chore, and getting some friends involved will make the experience a lot more fun! If you’re interested in social workouts, we offer dozens of classes at the Club each week that are designed for members over the age of 60. You can even continue the fun after class by grabbing a coffee or a smoothie together from our onsite café! Additionally, we offer regular social opportunities for our older members, such as day trips and social teas. Read more about the programme here. 

Aim for a balance between different forms of exercise 

Health professionals recommend moving in a variety of different ways, such as strength training, cardio, and flexibility/stretching. This is especially important as we get older. Not only will you achieve a more well-rounded level of fitness – focusing on different areas makes older adults stronger and more mobile, reducing the risk of falls. A sample week of workouts could include a mix of swimming, yoga, and strength training with exercise bands, with long walks on the days in between. 

Find ways to stay active outside of sport 

Spending time in the gym is only one of the many ways to stay active over 60. There are plenty of other ways to get your body moving, and you may be doing some of them already! You can get in some great exercise by gardening, taking your dog on long walks, swapping the car for a bike on shorter journeys, and playing with your grandchildren. 

Create a tailored fitness routine with a Personal Trainer 

There are many PTs who specialise in fitness for older adults. Working with a PT, even if it’s just for one session, can help you learn certain moves to incorporate into your exercise routine based on your individual goals and fitness level. We have some excellent PTs at the Club who would love to help you get started on your fitness journey. 

Don’t be afraid to make modifications 

You may not be able to move in the same way as the 20-somethings in the gym, and that’s ok! Customise your workout routines to work for you and your body. If you push yourself too hard, you may end up injuring yourself, so it’s best to start slow and increase your speed or weights gradually. If you’re in an exercise class and finding it a bit too challenging, let your instructor know – they’ll be more than happy to help you find alternatives to exercises that don’t feel good! 

Chat with your GP about your ideal fitness routine 

If you’re brand-new to exercise or have a health condition that may make working out more difficult, it’s best to talk to your GP before starting a new routine. They can give you specific tips on ways to be more active that won’t do any harm along the way. 

Take a few of these tips on board, and you’ll be on your way to a healthier and stronger version of yourself! Ready to get started on your fitness journey? Click here to compare membership options at YMCA Club and click here to view our schedule of upcoming exercise classes. 

First up, the relationship between mental health and fitness. 

The mind and body are connected a lot more than you’d think! Exercise increases endorphins – the “feel-good” hormone that lowers stress levels, reduces pain, and helps you feel happier all-around. And while the brain isn’t a muscle, it does need to be exercised regularly just like the rest of your body to stay healthy. 

That’s where the concept of “mental fitness” comes in. It’s all about keeping the mind active to help you think more clearly, gain more control over your emotions, have a better memory, and lower the symptoms of anxiety and depression. 

Here are some of our favourite ways to improve your mental health and fitness: 

1.Exercise: 
When you’re feeling blah, getting changed and heading to the gym can feel like the hardest task in the world. Getting started is the hard part. Once you start moving and those endorphins start kicking in, you’ll be hooked. There are dozens of ways you can work on your mind-body connection in fitness depending on your interests, physical abilities, and motivation levels. If you’re feeling up for it, sweating it out in a HIIT or boxing class is an amazing way to release frustration or stress. If you’re craving something a bit calmer, yoga, swimming, and jogging are all excellent options. Even getting outside and taking a 20-minute walk in nature is likely to boost your mood. 

2.Meditation: 
Whether you meditate for a half hour or only a few minutes, you’re bound to feel calmer afterward. Meditation can be a challenge at first. (How can you possibly empty your mind and sit still when there are a million different things on your to-do list?!) But just like physical exercise, the more often you do it, the easier it gets. Between apps and free YouTube videos, there are plenty of resources to get you started with meditation and mindfulness in fitness. 

3.Clean eating: 
Having a healthy combination of nutrients helps your brain function at its best. Try to strike the right balance between carbs, protein, and healthy fats and try to limit ultra-processed foods and alcohol, which can have detrimental effects on mental health when consumed too frequently. 

4.Water, water, water: 
Water makes up about three-quarters of the brain, and staying hydrated encourages better brain functioning. Aim for somewhere between three to four litres of water a day, and more on days when it’s hot out or you’re especially active

5.Reading and writing: 
Escaping into a good story can help you forget the stresses of daily life, even if it’s just for a few minutes. It also boosts creativity, which keeps the brain active. Writing has similar benefits, and it’s an excellent way for you to channel your emotions either into short stories, poetry, a blog, or simply a personal journal. 

Whether you chose to implement only one of these tips or all of them, you’ll be on your way to a happier and more mentally fit version of yourself. Once you feel stronger mentally, you’ll also find it becomes easier to tackle other aspects of your health journey. 

*Note: We know that mental health is complex, and sometimes it takes more than exercise or mindful behaviours to feel better. If you feel like you’re struggling with your mental health, please speak to your GP to figure out a treatment plan that is customised to you.

Nutrition

A good diet is the foundation for a healthy life. It impacts just about every aspect of your being, such as your energy levels, sleep, and resistance to disease. 

When thinking about nutrition tips for athletes, it’s important to strike the right balance of carbs, protein, and fat. There’s a misconception that cutting out carbs or fat will help you lose weight – restrictive diets may lead to weight loss in the short-term, but they’re not sustainable. The best thing you can do for your health is to include the correct balance of the three macronutrients. (Note that the recommended ratio of carbs to protein to fat varies from person to person. A nutritionist can help you put together a customised plan that works best for you.) 

Carbs

Carbohydrates are the body’s primary form of energy, and they should make up most of your diet. And this food group is much more than grains like bread and rice – fruits and vegetables are carbs too! When it comes to grains, try to go for the whole grain or brown varieties most often as they’re higher in fibre and will keep you full longer. And while the government recommends five servings of fruit and veg a day, that’s the bare minimum. We should really be aiming for 10 a day! 

Protein

Protein is essential for growing your muscles, and protein-rich foods are important for muscle recovery after a tough workout. But don’t overdo it – about 0.75g of protein per kilo of body weight is ideal. Unless you’re a professional bodybuilder, consuming more than that can actually have negative effects. Excellent sources of protein to include in your diet include beans, lentils, tofu, lean chicken and turkey, fish, and eggs. If you’re vegan, veggie, or flexi, many of the meat-free alternatives are also high in protein! 

Fat

Fats help your body absorb vitamins and nutrients, and they keep your hormones regulated. They’re important in a healthy diet, but not all fats are created equal. Try to limit saturated and trans fats – instead, opt for healthy forms of fat like nuts, seeds, avocados, salmon, and high-quality olive oil. Try to limit foods that are high in the bad fats, including processed and red meat, dairy, deep-fried foods, and sugary desserts and baked goods. 

Recovery

Fuelling up before and after a workout is good for your muscles and can help your body recover faster. But try to avoid food within 30 minutes of your workout to prevent stomach cramps or indigestion. In addition to diet, there are several other things you can do to encourage recovery.