Anti-aging exercises: stay strong and active after 65

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There’s no perfect fitness routine, but there are things you can do to prioritize anti-aging when you exercise.

Adults should be getting 150 minutes of moderate-intensity physical activity weekly, paired with two days of muscle-strengthening activity. As you age, this may seem more daunting, but it doesn’t have to be. Here are a few simple, easy-to-learn exercises to keep you feeling your best for the years ahead.

Anti-aging exercises to help you feel younger

Cardio

Cardio can be better than the sweaty, uncomfortable experience you may be imagining. Keep it fun by going for a walk or a bike ride with friends. Experiment with different forms of exercise to see which you like best. Try swimming, dancing, water aerobics or anything else that interests you.

Check with your local parks and recreation department to see what fitness classes they offer. This is a great way to stay active and socialize on a regular basis, which has been linked to a longer lifespan. Keeping exercise enjoyable will make it easier to implement into your daily routine and stick with it.

You can also get your cardio in at home with equipment-free exercises like jumping jacks, high knees and jogging in place. Plus, you can always find more workout ideas on Blue.

It's a good idea to break down your weekly 150-minute activity goal into manageable sessions throughout the week, so it doesn’t become overwhelming. Some research suggests breaking daily movement into short, two-minute intervals throughout the day. You can also stay active by doing things like parking farther away when running errands and taking the stairs.

Jumping — also known as plyometric — movements

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Many older adults complain about hip and knee pain as they age. Luckily, with proper form, jumping exercises can help keep your knees and hips young. (Please consult a health care professional before attempting these exercises if you have a medical condition.)

There are different variations of this movement depending on your skill level. And all you need is a flat, elevated surface you can comfortably jump on and off.

Begin by simply stepping up and down from the platform. If that’s easy, try jumping onto the platform and then stepping off. Finally, if you find that manageable, move on to jumping on and off the platform. Repeat as many times as you feel comfortable, taking breaks as needed.

Anti-aging exercises to support good knee health

It’s important to keep exercise challenging while being mindful of your limits. If plyometric movements aren’t for you, try these other anti-aging exercises that are good for your knees and hips.

• Squats: With your legs shoulder-width apart and your core engaged, bend your knees slowly as if sitting down, then bring yourself back up to standing position, tightening your glutes as you come up.
• Leg raises: While lying on your back, keep one leg bent so your foot is on the floor, then extend your other leg straight out. Slowly raise and lower your straight leg while keeping your lower back pressed to the floor. Repeat this 10 times on each side and increase as you feel stronger.
• Knee to chest: While lying on your back with your legs extended outward, pull one of your knees to your chest and hold for 30 seconds. Doing this exercise two to three times per week can help improve your range of motion.

When attempting these exercises, make sure to start with fewer repetitions of these movements, adding more as you gain strength.

Strength training

By maintaining strength as you age, you reap benefits like stronger bones and a lower risk of fracture due to osteoporosis. Try incorporating these functional strength-training movements into your routine.

• Incline pushups: Using a sturdy wall free from any obstacles, place your hands shoulder-width apart directly in front of you against the wall. While keeping your arms perpendicular to your body and your abs engaged, bend your elbows and bring your chest to the wall and back.
• Bird dogs: While on your hands and knees on a flat surface, lift your right arm so it’s level with your body and your left leg so it’s parallel to the floor. Keep your core engaged as you switch which arm and leg are lifted.
• Lunges: With your feet hip-width apart, extend one leg forward, lifting the heel of your foot behind you. Keep most of your weight on the front foot as you lower your hips. Use the heel of your front foot to return to your original position.

If you want to incorporate equipment into your workout, try resistance training with bands instead of heavy weights to avoid injury.

Stretching and mobility training

Stretching helps improve your body’s flexibility and range of motion. This makes exercising and completing day-to-day activities much easier and more comfortable. It is recommended that adults over 65 incorporate stretching into their exercise regimen at least two days per week.

Generally, dynamic stretching is best to do before a workout to warm up the muscles and static stretching is most effective after exercise to help improve flexibility and support recovery.

Keep your mind and body young

No matter what anti-aging exercise you try, staying active not only strengthens your body, but challenges your mind. Whether you prefer going to the gym, taking a walk or following a routine at home, exercise is an important part of keeping your thinking, learning and judgment skills sharp and your body healthy as you age.