Fitness Over 60
- Carl Wiser
- Apr 3
- 5 min read
Four local fitness instructors explain how seniors can get fit and stay fit as they age.
By Carl Wiser
staff writer
Mary Ellen Mullins
Keep moving! The motion is the lotion!
Whatever exercises an individual enjoys and can fit in their day is the right exercise. For those who have the ability, walking is one of the easiest forms of exercise. Bonus: it doesn't cost a thing (except for a good pair of footwear and the right clothes for the season) and you can do it whatever time of day you prefer.
Seniors need to stretch! Critical to ward off arthritis, bursitis and posture alignment.
Balance is another issue for seniors: use it or lose it.
If you are more social, the Parks and Rec departments and Senior Centers in the surrounding towns have many wonderful classes to try and are relatively inexpensive. Try a gentle or seated Yoga class, Tai Chi or strength training session.
We also have many fitness centers in the area who love to give trial periods and some even take Silver Sneakers, which is part of Medicare.
If you don't want to leave home and have a computer there are endless senior YouTube videos you can watch from your TV, laptop or even smartphone.
Pick up an inexpensive pair of hand weights, leave them out and pick them up throughout the day. Google up a beginner hand weight class for seniors and feel the difference in a few short weeks. If you want one on one training, contact a personal trainer.
And don't forget about hydration and nutrition.
Mullins teaches Tai Chi, Chair Yoga and other classes through Canton Parks and Rec, Granby Senior Center and Duncaster.
Maggie Durbas of Journey Of Yoga in Simsbury
Aging well is less about luck and more about daily choices. Regular movement, nourishing food, good sleep, and low stress work together to support the body's vital organs, bones, and muscles, helping the entire system function more efficiently. Even improved small, consistent habits can lead to better balance, more energy, and greater independence as we age.
Exercise is especially important after age 60, and a combination of walking and yoga is one of the most effective ways to stay healthy. Walking strengthens bones, improves circulation, and builds stamina for everyday activities. Yoga builds strength through weight-bearing poses, improves balance and coordination, and increases flexibility so the body moves more freely. The focus on breathing and mindful movement also enhances concentration, reduces anxiety, and supports better sleep.
Nutrition supports everything the body does. Meals rich in vegetables, fruits, lean protein, healthy fats, and fiber help reduce inflammation, stabilize blood sugar, and support digestion and organ health. Staying well-hydrated keeps joints cushioned and energy levels steady, making movement feel easier and more enjoyable.
Finally, quality rest and stress management are essential for healthy aging. Sleep allows the body to repair and renew itself, while chronic stress accelerates physical and mental decline. Gentle practices such as meditation, breath work and time in nature calm the nervous system, allowing older adults to feel strong, focused, and fully alive.
Find Maggie at journeyofyoga.com
Melody Rhodes of Kosha Yoga in Canton
Fitness over 60 is about staying strong, steady, and capable for ease in daily life.
Move every day, even gently - consistency matters more than intensity. We are more likely to follow through with anything if we are held accountable. Make weekly dates for a short walk with a friend to make it fun.
Build strength through awareness. Move slowly to learn what feels right for you.
Practice balance regularly to support confidence and fall prevention. Try simply standing on one leg while you brush your teeth!
Warm up well and protect your joints - no forcing or pushing into pain.
Pair flexibility with strength for safe mobility and longevity. Yoga is GREAT for this!
Prioritize rest, recovery, and quality sleep.
Use breathwork to support connection to nervous system. Find a quiet spot, close your eyes and take 10 long breathes.
Modify as needed - adaptation is wisdom, not weakness!
Find Melody at koshayogacanton.com
Mary Root
Move more, sit less. Motion is lotion for the joints. Be as physically active as your abilities and conditions allow.
The "magic pill" to staying independent and preventing many age-related health problems is functional, evidence-based exercising. Easy to say, sometimes challenging to do. Some of the suggested exercises include:
Muscle strength, for all major muscle groups, two or more days a week: squats, push-ups, lunges, sit-to-stand and planks using your own body weight or resistance training. It improves bone density, blood pressure, and performing daily tasks.
Moderate physical exercise 30 minutes a day, five days a week: walking, swimming, dancing, cycling, or jogging to get your heart rate up and fresh air filling your lungs (and it's good for your brain).
Flexibility exercises to help improve posture: reaching up to a closet, bending over to pick up objects, putting on your socks, and stretch out tight muscles.
Balance exercises to help prevent falls: yoga and tai chi, heel-to-toe walking for strong legs and feet.
Exercising can also improve your mood and brain function.
Some guidelines:
-Check with your doctor first (they will be happy you're exercising)
-Start slowly, and go steadily (develop good form and continue)
-Set realistic goals and document your progress (you can see your gains and want to keep going)
-Identify and overcome barriers (time, weather, interest)
-Use the "Buddy System" for encouragement and social support (exercising with a friend will keep you going)
-Try different activities (Indoor and outdoor. Choose something you like doing - that will keep you going.)
-Dress appropriately: supportive shoes, comfortable and safe clothes (you'll be comfortable exercising)
-Pain says stop, don't bounce or push any move (listen to your body)
-Stay hydrated (vital for bodily functions)
In this area, there are extraordinary opportunities:
Farmington Valley YMCA, 860-653-5524
Avon Healthtracks, 860-284-1190
(The YMCA and Healthtracks honor Silver Sneakers)
The senior centers offer a wide variety of fitness classes and educational programs for better health and wellness:
Farmington Senior Center, 860-675-249
Beat PD, Boxing, Core Strength, Fitness Center, Line Dancing, Personal Training, Pickleball, Power and Fitness, Qigong, Tai Chi, Zumba Gold.
Health and Wellness screenings, Lifelong Learning, Meals and Nutrition, Recreational Activities.
Avon Senior Center, 860-675-4355
Zumba and Cardio Beats Drumming, Gentle Essentrics, Tai Chi, Zumba Gold, Meals and Minds, Cornhole, Guest Health Lectures, Health and Wellness Screenings, Silver Sneakers.
Canton Senior Center, 860-693-5811
Health and Wellness Screenings, Chair Pilates, Gentle Yoga, Strength Training, Tai Chi for Balance, Zumba Gold, Noodle Fit and Tennis Clinic
Simsbury Senior Center, 860-658-3273
Yoga, Tai Chi, Strength Training, Line Dancing, Cardio Blast, Balanced Bodies, Perfect Fit, Arts and Crafts, Hobbies and Social, Lifelong Learning, Meals, Special Interest, Intergenerational Programs, Special Events, Tai Ji Quan, Moving for Better Balance, Wellness Screenings
SCTV Simsbury Community TV/Media (and often Nutmeg), offer safe and effective exercises using household equipment - most strength and flexibility exercises are seated. Available on YouTube by searching "Exercise with Mary."
Farmington Valley Health District offers information and resources for your health, your family and your community: 860-352-2333
Additional tips:
-If you join a fitness center, make sure you have a certified trainer
-Remember, good health includes taking care of your mind, body and spirit
-Try a variety of exercise programs to find then ones that meet your particular needs
And have fun!
Root is a fitness therapist specializing in strength and conditioning for seniors.