13 Jan Your Longevity Blueprint: The 3 Must-Do Exercises After 60

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By: Dr. Chelsea Savage

Turning 60 isn’t a finish line—it’s the start of your prime for focusing on longevity. While staying active has always been important, your sixties require a specific, strategic approach to exercise.

The three key physical changes that most impact your health and independence as you age are muscle loss (sarcopenia), cardiovascular decline, and increased fall risk.

The good news? A simple, three-part exercise strategy can directly combat these issues and dramatically improve your health span. Experts agree that combining three specific types of training into a multicomponent program is the most effective approach.

Here are the three best exercises for people in their 60s to prioritize for longevity :

1. Resistance Training: The Anti-Aging Fountain

If there is one exercise you shouldn’t skip in your sixties, it’s resistance training.

As we age, we naturally lose muscle mass and strength, a process that severely impacts mobility and functional capacity. Progressive resistance training—lifting weights or working against resistance—is critical to reversing this trend.

• The Benefit: Maintaining or increasing muscle mass and strength is independently linked to better physical performance, greater mobility, and a reduced risk of injurious falls. The American Heart Association recommends resistance training at least 2 days per week to slow age-related declines in muscle and power.
• The Goal: Focus on working major muscle groups (legs, back, chest, arms). For individuals managing frailty or significant muscle loss (sarcopenia), strength gains from this type of training can lead to meaningful improvements in daily physical function.

2. Aerobic Exercise: Boost Your Heart and Brain

Aerobic exercise—any activity that gets your heart rate up—is a cornerstone of good health, providing substantial cardiovascular and metabolic benefits.

The standard guideline is to aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.

• The Goal: Find an activity you enjoy, whether it’s brisk walking, swimming, cycling, or fitness classes, and work to gradually increase either the duration or the intensity. Walking, for instance, remains one of the most accessible forms and offers consistent protective effects.
• The High-Intensity Benefit: While consistency matters, intensity is a game-changer for longevity. Notably, recent evidence suggests that even 30 minutes per week of high-intensity aerobic activity (approximately 85% of your maximum heart rate) can produce remarkable results, specifically reducing all-cause mortality risk by about 40% and dementia risk by 30-40%. This effect is greater than that seen with many more minutes of low-to-moderate intensity exercise alone. Prioritize getting your heart rate up!
• Bonus: Join our Movement Matters Club to get moving!

3. Balance Training: Guard Your Independence

Fall prevention is a leading health priority for older adults, as a single fall can lead to disability and a loss of independence. Balance training is your essential defense.

Effective programs focus on balance-challenge exercises that deliberately perturb your center of gravity.

• The Benefit: Multicomponent programs incorporating movements like tandem stands (heel-to-toe), one-leg stands, and dynamic movements are most effective in reducing your overall fall risk.
• The Goal: The American College of Sports Medicine recommends balance training at a moderate or greater intensity 3 days per week for adults 65 and older. Integrating functional exercises—which embeds balance and strength moves into daily chores—can significantly improve your stability.

The Longevity Advantage: Multicomponent Programs

Ultimately, the best strategy is combining all three. Multicomponent interventions are proven to be more effective than any single type of exercise alone for improving muscle strength, balance, and lower-body physical functioning.

By regularly engaging in resistance training, aerobic exercise, and balance challenges, you’re not just exercising—you’re actively investing in a longer, more mobile, and independent future.

Important Note on Progression and Safety

While starting these three exercise types is key, how you progress is just as important, especially with balance training. For adults in their 60s, particularly those with a history of falls, chronic conditions, or significant weakness, seeking professional guidance is highly recommended.

• Consult a Physical Therapist (PT): A PT can perform a comprehensive assessment of your strength, gait, and balance. They can then create a personalized, progressive program that starts at your current ability level and safely advances the difficulty of the balance-challenge exercises (like single-leg stands or dynamic stepping).
• Safe Progression: Progressing too quickly—or attempting complex balance moves without a spotter or support—can increase the risk of injury. A PT ensures you move from simple, stable exercises to more complex, dynamic movements in a controlled and safe manner.
• Specific Needs: If you are managing post-surgical recovery, arthritis, or neurological issues, a PT is essential for adapting the resistance and aerobic training to your specific physical limitations, maximizing benefits while minimizing strain.

Starting with professional guidance ensures you maximize your results while safeguarding your health and independence.

If you’re ready to improve your total health, schedule a visit at Body One. From an Annual PT Exam, to our Golf Performance program, to an initial evaluation and physical therapy, we have options that work for you. We have three convenient locations in North Indy:  Fishers, North Meridian, and Zionsville.