So, you’ve hit that milestone of 60, and you’re probably thinking it’s too late to get in shape after 60. It’s absolutely not! In fact, it’s never too late to embark on a journey to health and wellness.
I hear so many people say, ‘oh I’m over 60 you know! I’m too old for this/that!’ Just an excuse. You’re not too old
At 62, I finally quit smoking and changed my diet to sugar-free. Both are extremely difficult to pull off, but I did. And I feel like a million bucks.
I documented my journey over on my YouTube channel. You can check it out here. I’ve also started back at the gym full time and full speed ahead! I’m not letting my age get in the way of being healthy and strong. And neither should you.
Whether you were a fitness fanatic back in your younger years or are just getting started, these 15 practical tips will help you get in shape after 60, feel strong and help you live your best life ever.
As always, remember to consult with your doctor/health-care practitioner before embarking on anything new with regards to your health.
Let’s dive right in!
15 Tips to help you get in shape after 60
I want you to know that it’s important for you to believe that you can get in shape after 60 and not think it’s all downhill from here. It’s not. Your health is up to you.
A simple shift in your daily diet can help you reduce inflammation and feel amazing. Talk to your doctor about making changes to your diet for optimal health.
Remember, you are what you eat.
Keep in mind, we’re not trying to enter body building competitions or run marathons. I mean, you can if you want, but for now, we just want to get in shape after 60, so don’t push yourself too hard and then end up burning out and giving up.
Start Slow and Steady
First things first: don’t rush into anything. Your body might not bounce back quite as quickly as it used to in your 20s, and that’s okay. Start with gentle exercises like walking, swimming, or yoga, and gradually increase intensity.
You can find a ton of beginner’s yoga videos on YouTube. I especially love Sara Beth. Check her out. She’s lovely, and her videos are so easy to follow.
Remember, consistency is more important than pace.
Set Realistic Goals
Start by taking a look at where you’re at right now. What’s your fitness level? What’s your schedule like? Let’s not try to run a marathon tomorrow if we’re just starting.
Maybe it’s a brisk 20-minute walk three times a week as your starting point. Setting realistic goals means recognizing your limitations and working within them to stay in it for the long haul and making fitness a sustainable part of your life.
When you start slow, build up strength and stamina and see results, you’ll be more likely to continue for the long haul.
Make a Plan
Set a date, buy a planner and make a plan. Choose a date on the calendar, not too far in the future, to start your new healthy regime. You can jot down in your planner what your goal is for day 1.
Maybe it’s going for a long brisk walk or joining a gym. Whatever it is, schedule it and do it.
You can also journal a new meal plan and get on track with healthier meals. Pinterest is great for low-carb and healthy recipes.
Mix It Up
Gone are the days when you had to stick to one boring exercise routine. The beauty of starting a new fitness regime after 60 is that you get to decide what you want to do to keep things interesting.
Why is this such a game-changer?
Well, first, it prevents workout boredom. When you’re excited about your routine, you’re more likely to stick with it. Second, mixing it up challenges different muscle groups, which is great for overall strength and fitness.
Strength Training Matters
Our bodies lose muscle mass with age. Strength training helps fix that process. Think squats, lunges, or push-ups.
Start small with what feels comfortable and ramp up over time as you get stronger. Building muscle can help keep your metabolism revved up, which can be a game-changer when it comes to weight management.
Plus, strength training isn’t just about looking buff; it’s about being functionally fit. It makes daily tasks easier, like lifting groceries or playing with your grandkids.
You might really like this article: 19 Superfoods to Boost Your Metabolism
Phone a Friend
You don’t have to do this alone. Chances are, one of your friends would probably love to start a new health regime too!
Pick up the phone and text/call your friends to see who wants to head to the gym, go for a walk or start senior’s yoga. I bet my last dollar that someone will say yes to any of that!
Sometimes, people just need a little push to get moving. You can be that push for someone.
Don’t forget to stretch
With time, our muscles and joints can become less limber, and that can lead to all sorts of discomfort and even injuries. To improve our range of motion and prevent injury, flexibility exercises like yoga or simple stretches are good options.
Those muscles and joints will thank you when you’re less likely to pull or strain something. Start by doing small stretches first thing in the morning and then stretching again before bed.
Your body will thank you for it.
Stay Hydrated
Here’s a tip that’s usually overlooked: staying hydrated. Dehydration can make your workouts feel way tougher than they should be, not to mention what it does to your overall energy and mental health.
You’ll feel fatigued, your muscles might cramp, and your endurance can take a hit. None of that is fun! Try to have plenty of water throughout the day, especially before, during, and after workouts.
I like to start each day with a big glass of water and then hydrate throughout the day as my body signals to me that it needs water.
Fuel Your Body
You already know you are what you eat. The food you eat can make all the difference in how you feel during workouts and how your body responds to exercise. But not just for workouts and exercise.
Your diet plays a huge role in your overall wellness, physical and mental. If you are a sugar addict, try going without it for 30 days and watch what happens to your body.
Aim for a diet that’s rich in fruits, vegetables, lean protein, healthy fats, and whole grains that provide your body with the nutrients it needs for energy and recovery.
You might really like this article: I Quit Sugar For 30 Days-This is What Happened to My Body
Portion Control
Now, don’t worry; we’re not talking about deprivation or starving yourself. As we age, if we eat the same portion sizes as we did in our 20s, we might notice some unwanted weight creeping in.
Start by paying attention to your body’s hunger cues. Are you eating because you’re truly hungry, or is it out of habit or boredom?
Also, try using smaller plates as a simple trick that can make your portions look more substantial, satisfying your mind without overloading your body. And eat slowly.
Get Enough Sleep
So, why is sleep so crucial for your fitness journey? Well, first off, it’s when your body does a ton of behind-the-scenes work. It repairs and builds muscle, balances hormones, and even aids in weight management.
All of this is important for staying fit after 60. Notice how you feel when you didn’t get a good night’s sleep. Try for at least 7 hours of restorative sleep each night.
Manage Stress
First, recognize that stress is a part of life. We all have it, and it’s completely normal. The key is learning how to manage it effectively. Did you know…that exercise (walking, strength training, etc) is a great stress buster?
Another fantastic stress-busting tool is relaxation techniques like deep breathing or meditation or engaging in activities you enjoy.
These practices can calm your mind, reduce stress hormones, and improve your overall well-being. Especially your mental health.
Regular Check-Ups
Pay attention to how your body feels. If something doesn’t feel right, don’t push through it. Don’t skip those doctor’s appointments.
Regular check-ups can help catch and address any health issues early. When your car needs repairs, you don’t hesitate to take it to the mechanics. Use this same diligence with your health.
Many people over 60 don’t like going to the doctor out of fear, and then before you know it, it’s too late and a condition has flared up. Don’t be that person. Take care of your health and see you doc!
Stay Positive
A positive mindset can do wonders for your motivation and overall health. Surround yourself with supportive friends and family. Our mental health plays a huge role in our physical health as well.
If you are sad and depressed, this only leads to binging on comfort foods and not being motivated enough to care for your health. Mindset is everything.
You might really like this article: Starting to Feel Depressed? 15 Things You MUST Avoid
Celebrate Your Progress
Lastly, don’t forget to celebrate your successes, small or big. Every step you take toward better health is worth acknowledging, and self-applause would go a long way in keeping you motivated to stay on track.
Buy that cute skirt, take yourself to the movies, and pick some flowers. Rewards are so important to help stay on track. Remember, you’re worth it.
final thoughts on how to get in shape after 60
While we can’t turn back the clock to the awesome age of 25, we can certainly do our part to make sure that we age gracefully and stay healthy and strong into our 60s and beyond.
The first step is believing you can do this. The second step is doing it. You can get in shape after 60 if you follow these simple steps.
Here’s to our golden years!
