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You don't need a gym or an app to stay strong after 60. This routine follows public guidance from the CDC and the National Institute on Aging, and it is free. It is general information, not medical advice: check with your doctor before starting something new, especially if you have a health condition.
Move most days
The CDC suggests older adults aim for 150 minutes a week of moderate activity, like brisk walking. That is about 20 to 30 minutes a day. Short walks count, and so does gardening or dancing in the kitchen.
Strength twice a week
Muscle-strengthening activity on 2 days a week helps with everyday tasks like carrying groceries and getting up from a chair. Sit-to-stands from a chair, wall push-ups and lifting cans of soup are a free start.
Practice balance
Balance work, like standing on one foot while holding the kitchen counter, helps lower the risk of falls. The CDC includes balance activity in its guidance for older adults.
Keep a steady sleep time
Going to bed and getting up at the same time each day helps sleep. Older adults still need about 7 to 9 hours, according to the National Institute on Aging.
Stay in touch
Call, visit or message someone every day. Feeling connected matters for health as you age. Libraries and senior centers often run free classes and groups.