According to the guidelines from the World Health Organization (WHO), adults over 65 should aim for 3 hours per week of moderate physical activity to counteract muscle loss. This recommendation specifically addresses sarcopenia, the natural decline of muscle cells that compromises both strength and independence.
It’s not only about appearing fit, but about preserving the ability to perform everyday tasks safely and confidently. Here, we’ll cover how to structure these 3 hours effectively and share strategies to cement this routine as an integral part of your lifestyle during retirement.
An exercise routine for retirees to preserve muscle mass
Now that the required exercise duration is clear, which types of activities should you focus on? Consider integrating different modalities.
Strength training
Aim for a minimum of two sessions per week, totaling approximately 120 minutes of dedicated strength work. Focus on key muscle groups such as the legs, back, chest, shoulders, and arms. You can begin with bodyweight exercises like chair squats, wall push-ups, or step-ups, and then incorporate light dumbbells or resistance bands to progressively intensify your routine.
Cardio
Dedicate the remaining 60 minutes to moderate aerobic exercise. Choose low-impact activities such as brisk walking, swimming, cycling (whether on a stationary bike or outdoors), or water aerobics. These contribute to cardiovascular health, endurance, and circulation while supporting muscle maintenance. Break your session into smaller segments, such as 20-30 minute bouts, to foster consistency and ease.
Balance
Simple practices like standing on one foot (with a counter nearby for support), heel-to-toe walking, or practicing tai chi can reduce the risk of falls while protecting your strength. Integrate a few minutes of balance training following your strength or cardio sessions.
Getting started with exercise and making it stick after 60
If committing to three full hours feels overwhelming, start with half that duration and add 10-15 minutes each week as your endurance improves. Take a look at the following tips:
- Talk to your doctor: Obtain medical clearance, especially if you have pre-existing health conditions or concerns.
- Find your ‘why’: Connect your exercise routine to personal goals, whether it means effortlessly carrying groceries, enjoying playful moments with your grandkids, or maintaining your independence.
- Schedule like an appointment: Treat your workout times as non-negotiable commitments by blocking them off in your calendar.
- Start small and simple: Begin with 10-15 minutes of activity. A short walk paired with a few bodyweight exercises can form a solid foundation.
- Focus on enjoyment: Select activities that genuinely appeal to you. If you dislike the treadmill, consider walking outdoors, swimming, or a dance class.
- Seek support and guidance: Consider scheduling a session with a trainer experienced in senior fitness, joining a group exercise class tailored for older adults, or enlisting a friend as an exercise buddy. Such support can help you stay motivated and ensure that you’re performing exercises correctly.
- Listen to your body: While some muscle soreness is a natural reaction, sharp pain is not. Rest when needed and modify exercises if any movement causes discomfort.
Sticking to this weekly plan requires patience and persistence. If you miss a day, simply resume your routine without hesitation. Over time, these steady habits will become an integral part of your lifestyle, enhancing your strength and independence.