The 60-something fitness guide: how to future-proof your health for retirement

It's tempting to think that, by the time you're 60, your cards are already marked in terms of your health. If you've been healthy until now, you can cash in your pension and know that you've got a long retirement ahead; and if you haven't, well, where's the point in starting now?

Both mindsets are, at least to some extent, misguided. The truth is that it's never too late to start; and however healthy you've been up to this point, what you do now is going to set the tone for your retirement. That's because maintaining a good level of general activity in your 60s probably helps to increase your overall longevity more than working out at any previous point in your life. And it's also because now is the time when the wellbeing of your brain starts to become a sizeable consideration, too... 

It's mostly in the mind

As age inevitably sets in over the course of your 60s (and beyond), it's important to keep a positive outlook on life and not accept a narrative that predicts the onset of ill health and inactivity. A good level of vigilance and an active lifestyle from here on and you should be able to maintain a great level of health for decades to come.

And this applies to brain health. Exercise plays a significant role in reducing our chances of developing dementia, because of the way movement benefits the structure of our brains. Our brains are complexly linked neural networks; regular exercise, particularly movement based practices like yoga, tai chi and dance, help to solidify and maintain existing connections and stimulate new ones.

A daily health diet of exercise and the crossword is a good start to future-proofing your brain health.

Your new exercise regime

It sounds obvious, but the most important thing to do in your 60s is to keep moving – nothing will help your body more. 

Start by making an account of your weekly activities, then look for places you could add movement that might get overlooked. For example, could you walk to somewhere that you normally drive to? Do you have certain appointments, meetings or calls that could become walking meetups? Do you have some downtime in your week in which you could easily attend a light exercise or yoga class?

As for exercise, aim for three to five moderate cardiovascular sessions a week (by which I mean a level of exertion that allows you to carry out a light conversation). Swimming is a great option: it’s a total body workout that really gets your heart pumping, but it isn't load bearing so it won't contribute to any joint issues you may have picked up over the years.

Resistance work remains essential – the NHS recommends two strength training sessions a week for everyone up to the age of 64 – as it will give you the frame to complete everyday movements. Don't worry about lifting big weights – focus instead on bodyweight movements, which are easy to learn, can be done anywhere, and will help you maintain mobility. To give an example, arm raises are good: you stand up with your hands by your side, then rotate them outwards and upwards until they touch above your head – a bit like a star jump, only with your feet stationary.

It’s also important to consider that one of the biggest contributors to unexpected deaths in the elderly actually stems from having weak legs – not because of leg injuries or anything like that, but because a slip or fall is often the first event in a chain that leads to life threatening conditions such as pneumonia, infections and head injuries. Understanding this is a great motivation to keep functional lower body exercises like squats and lunges a mainstay of your workouts.

Overall, try to 'train' three to four times a week – as in, move your body for a concerted period of time, rather than sweat until you drop in a gym. An example workout might look like this:

Warm up and stretching - 15 mins

Bodyweight resistance - 10-20 mins

Moderate intensity cardio - 15-20 mins

Balance, proprioception and coordination work - 10 mins

Nutrition

Just as with every other stage of your life, it's important to eat an anti-inflammatory diet, go easy on your carbohydrate intake. You should also tailor your calorie intake, because as you age your metabolism slows, so you'll need to consume less than previously. Finally, try to get plenty of foods that contribute to overall brain health, such as leafy greens, berries, seeds and omega 3’s. You can never go wrong with oily fish...

Other considerations...

Disclaimer time! While it's never too late to start exercise, you should really consult a doctor before taking on a new regime at the age of 60something, particularly if you have arthritis or musculoskeletal problems, or any underlying health issues.