What kind of exercise is best at 62? A guide to balancing cardio, strength, and flexibility

According to the Centers for Disease Control and Prevention (CDC), adults aged 65 and older who engage in regular physical activity enjoy significant health benefits. The best type of exercise to do at 62 is a balanced routine that incorporates aerobic activity, strength training, and exercises for flexibility and balance.

Quick Summary

The most effective fitness plan for individuals around age 62 involves a combination of low-impact aerobic activities, strength training using bodyweight or light resistance, and dedicated exercises for balance and flexibility. This balanced approach helps maintain cardiovascular health, preserve muscle mass, and reduce the risk of falls, promoting long-term health and independence.

Key Points

• Balanced Approach: The ideal exercise plan at 62 combines aerobic, strength, flexibility, and balance exercises for holistic health.

• Low-Impact Cardio is Key: Opt for activities like brisk walking, swimming, or cycling to improve heart health without stressing your joints.

• Combat Muscle Loss: Include strength training with resistance bands, light weights, or bodyweight to maintain muscle mass and bone density.

• Reduce Fall Risk: Practice balance exercises such as Tai Chi or single-leg stands to improve stability and prevent accidents.

• Focus on Flexibility: Regular stretching and Chair Yoga can maintain joint mobility and ease muscle stiffness.

• Consistency is Crucial: Starting slowly and staying consistent with a varied routine is more effective than intense, infrequent workouts.

• Consult a Doctor: Always talk with a healthcare provider before starting a new exercise program, especially if you have pre-existing conditions.

Prioritizing the Four Pillars of Senior Fitness

As you enter your 60s, a successful fitness routine shifts from high-intensity workouts to a balanced approach that supports your body's changing needs. Focusing on four key areas—aerobic activity, strength training, flexibility, and balance—can help maintain independence, reduce the risk of injury, and improve your overall quality of life. By creating a well-rounded plan, you can stay active, energized, and engaged for years to come.

The Importance of a Balanced Routine

For someone asking what kind of exercise is best at 62, the answer lies in variety. Simply focusing on one type of activity, like walking, misses out on crucial benefits from other areas. A comprehensive program should include:

• Cardiovascular (Aerobic) Exercise: Strengthens your heart and lungs, improves circulation, and boosts endurance for daily activities like walking and gardening.
• Strength Training: Combats age-related muscle loss (sarcopenia) and improves bone density, making everyday tasks easier and protecting joints.
• Flexibility and Mobility: Maintains joint range of motion and eases stiffness, which is essential for comfort and functional movement.
• Balance Training: Directly addresses the natural decline in balance that comes with age, significantly reducing the risk of dangerous falls.

Low-Impact Cardio for Heart Health

Moderate-intensity aerobic activity is the cornerstone of a healthy lifestyle at 62. It elevates your heart rate and improves cardiovascular health without excessive strain on joints. The CDC recommends at least 150 minutes of moderate aerobic exercise per week, which can be broken down into manageable 30-minute sessions five days a week.

Common low-impact aerobic options include:

• Brisk Walking: An accessible and effective activity. Adding varied terrain, like slight hills, can increase the challenge over time.
• Swimming and Water Aerobics: The buoyancy of the water reduces stress on joints while providing natural resistance for a full-body workout.
• Cycling: Using a stationary or recumbent bike offers a safe, low-impact cardio workout that strengthens leg muscles.
• Elliptical Machine: Mimics walking or running in a smooth, continuous motion, engaging both upper and lower body with minimal impact.
• Dancing: Whether it's ballroom or a Zumba Gold class, dancing is a fun, social way to get your heart pumping and improve coordination.

Building Strength Safely at 62

Strength training is vital for maintaining muscle mass and bone density, which can prevent frailty and injury. It doesn't require lifting heavy weights; bodyweight exercises, resistance bands, and light dumbbells are all effective. Aim for strength training at least two days a week, working all major muscle groups.

Here are some safe, effective strength exercises:

• Chair Squats: Using a chair for support, stand and sit slowly to build lower body strength and functional mobility.
• Wall Push-Ups: Stand facing a wall and push away to strengthen your chest, shoulders, and arms without putting stress on your wrists.
• Resistance Band Rows: Loop a resistance band around a sturdy object and pull it towards your chest to strengthen your back and improve posture.
• Bicep Curls with Light Weights: Use water bottles or light dumbbells to strengthen your arms and improve grip strength for carrying groceries.
• Calf Raises: Stand and rise onto your toes to strengthen calf muscles and improve balance.

Enhancing Balance and Flexibility

Falls are a significant risk for older adults, and dedicated balance exercises can help reduce that risk dramatically. Incorporating flexibility work also helps maintain range of motion and prevents stiffness. Include these types of exercises multiple times a week.

Key Balance and Flexibility Moves:

• Tai Chi: This ancient practice is renowned for improving balance, coordination, and mental well-being through slow, flowing movements.
• Single-Leg Stance: Hold onto a sturdy chair and practice standing on one leg for 10-15 seconds at a time.
• Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other to practice stability.
• Chair Yoga: A low-impact option that builds flexibility, mobility, and balance while seated or using a chair for support.
• Ankle Circles: Sit in a chair and rotate your ankles clockwise and counter-clockwise to improve ankle flexibility.

Comparison of Common Senior Exercises

Exercise Type	Primary Benefit	Equipment Needed	Impact Level	Best For...
Brisk Walking	Aerobic endurance, bone density	Walking shoes	Low	Beginners, daily activity
Water Aerobics	Full-body strength, joint relief	Pool	Very Low	Individuals with arthritis or joint pain
Tai Chi	Balance, flexibility, stress relief	None	Very Low	Improving stability and mindfulness
Chair Yoga	Flexibility, balance, seated strength	Chair	Very Low	Limited mobility, flexibility work
Strength Training	Muscle mass, bone density	Dumbbells, bands, or bodyweight	Low to Moderate	Combating age-related muscle loss

Designing Your Personal Fitness Plan

Before starting any new exercise routine, especially at age 62, it's wise to consult with a healthcare provider. They can help you assess your current fitness level and suggest appropriate activities. Start slowly and gradually increase the duration and intensity of your workouts over time. The most important factor is consistency, so find activities you genuinely enjoy to stay motivated. A combination of the four pillars—cardio, strength, balance, and flexibility—will create a robust plan that supports your physical health and independence for the long run.

Conclusion: Your Path to an Active Life at 62

Staying physically active at 62 is about more than just exercising; it's about investing in a vibrant, independent future. By combining low-impact aerobic activities, such as walking or swimming, with safe strength training, balance work, and flexibility exercises, you can build a comprehensive fitness routine. This balanced approach not only strengthens your body but also improves your mental well-being and reduces the risk of age-related health issues. Embrace this opportunity to find enjoyable ways to move your body and experience the many rewards of healthy aging.

Frequently Asked Questions

How often should a 62-year-old exercise?

The CDC recommends that adults 65 and older aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days. Balance exercises should also be incorporated regularly.

Is walking enough exercise at 62?

While walking is an excellent form of aerobic exercise, it is not sufficient on its own. A well-rounded fitness plan should also include strength training and balance exercises to combat muscle loss and prevent falls.

What are some good low-impact cardio exercises?

Effective low-impact cardio options include brisk walking, swimming, water aerobics, cycling (stationary or outdoor), and using an elliptical machine. These activities get your heart rate up without straining your joints.

How can I start strength training safely in my 60s?

Begin with bodyweight exercises like chair squats and wall push-ups, or use light resistance bands and dumbbells. Focus on proper form and gradually increase the intensity as you get stronger. It's recommended to train all major muscle groups at least twice a week.

What if I have joint pain or arthritis?

Low-impact exercises like water aerobics, swimming, and Chair Yoga are ideal for individuals with joint pain, as they minimize stress on the joints while still providing a beneficial workout. Tai Chi is another gentle option for improving balance and flexibility.

Are balance exercises really necessary for someone who is 62?

Yes, balance naturally declines with age, and falls are a leading cause of injury. Incorporating balance training, such as Tai Chi, single-leg stands, and heel-to-toe walking, is crucial for maintaining stability and independence.

What types of exercises should be avoided at 62?

High-impact exercises that place significant stress on joints, like long-distance running and jumping, should generally be avoided. It's also best to steer clear of advanced weightlifting exercises like power cleans and heavy deadlifts unless specifically cleared by a doctor.