Over 60, what protects your independence.

At this age the goal changes: it is not about performing better, it is about still being able to do everything twenty years from now. Strength and balance protect that most.

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Person over 60 walking or doing a balance exercise

An example week

3 active days a week: 2 strength and 1 yoga.

Example for a person aged 60 or over who hardly moves.

  1. MonStrength15–30 min · moderate · whole body
  2. TueRest
  3. WedYoga15–30 min · easy
  4. ThuRest
  5. FriStrength15–30 min · moderate · whole body
  6. SatRest
  7. SunRest

The real plan adapts to your age, how much you move, what you like and anything to keep in mind.

Every day

5,000

5,000 steps, or about 15 minutes of walking across the day.

What the strength session involves

  1. 1Warm up for 5 minutes, moving your joints.
  2. 2Five exercises: squat, push (push-ups or press), pull (row), hip hinge (deadlift or glute bridge) and core.
  3. 31 or 2 sets of 10 to 12 repetitions, with 1 or 2 minutes of rest.
  4. 4Finish each set feeling you could do two or three more.
  5. 5Body weight, bands, dumbbells or machines all work. When it gets easy, add weight or repetitions.

And with food

  • Vegetables or fruit at every meal.
  • A palm-sized portion of protein at every meal: it looks after muscle and joints.
  • Water as your usual drink.

With your weight and height, the plan also tells you how much to eat, in portions you measure with your hand. Calorie and macro calculator.

Why it works this way

Two strength days, always

From 60 onwards the plan asks for two strength days whatever your goal. Getting up from a chair, climbing stairs or carrying shopping depend on it.

Balance, to prevent falls

The WHO recommends that people over 65 do activity combining strength and balance several days a week. The plan always includes a mobility session that ends with balance work.

A realistic step goal

For people over 60, the benefit of walking is reached sooner: studies place the plateau between 6,000 and 8,000 steps a day. That is why the plan does not ask you for 10,000.

Frequently asked questions

How many steps a day should you take over 60?

Between 6,000 and 8,000 steps a day is where a meta-analysis of 15 studies found the greatest benefit for that age group. More steps do no harm, but add little.

Is strength training safe at this age?

Yes, starting gently and building up gradually. If you have heart disease, high blood pressure or an injury, check with your doctor first.

What if I have arthritis or knee pain?

Say so when you start and the plan avoids impact. Low-load movement usually relieves more than rest, but if there is pain, ask a professional.

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