A fitness plan tailored to 60s and 70s
If you tweak your fitness plan as you age, you can stay strong and flexible and reduce the risk of injury.
After all, the best workout is the one you actually do – and it’s hard to exercise if you hurt yourself.
A personal trainer can help you to reach your health and fitness goals sooner
In your 60s and 70s, keep it real. That is, concentrate on functional fitness that helps you in your daily life.
Newport Beach, Calif.-based trainer Nick Prukop, who works with older clients, gears their workouts toward strength training, balance and aerobics.
Monday and Friday
Warm up for 5 to 10 minutes.
Low- to moderate-intensity cardio workout, such as walking, cycling, or pool workouts. 20 to 30
minutes.
Two sets, 12 to 15 reps each: leg extensions; leg curls; leg presses; calf extensions. These all increase strength.
Work on balance for 5 minutes by walking toe/heel and standing on one leg (you can hold onto a chair
for stability).
Stretch for 5 minutes.
Tuesday and Thursday
Warm up for 5 to 10 minutes.
Low- to moderate-intensity cardio workout for 30 to 45 minutes.
Three sets: 10 abdominal crunches done lying down or against a wall.
Stretch for 5 minutes.
Wednesday
Warm up for 5 to 10 minutes.
Low- to moderate-intensity cardio workout for 20 to 30 minutes.
Two sets, 12 to 15 reps each: wall push-ups or seated chest press; seated rows; lat pull-downs; front arm raises; lateral arm raises; seated bicep curls; wrist curls; finger flexion (opening and closing the fist); elevated tricep extensions; abdominal crunches.
Five minutes of balance exercises.
Stretch for 5 minutes.
Saturday and Sunday
Engage in mildly paced recreational activities such as walking around a flea market, going on a short hike or gardening. Pay attention to your body and rest if needed.
