The 5 Best Weight-Loss Workouts To Do After 60

Being active is essential for your overall health, especially as you get older. If you're over 60 and want to lose weight, incorporating specific workouts into your routine can help you achieve your goals while also enhancing your strength, balance, and flexibility. Here are five recommended weight-loss workouts for individuals over 60.

Adding these exercises to your routine can help you stay active, burn calories, and improve your overall health. Remember to consult with your healthcare provider before starting any new exercise program, especially if you have underlying health conditions.

Stay consistent, have fun, enjoy the journey to a healthier you, and explore these expert-approved weight-loss workouts.

Workout #1: Walking

Walking is a simple and effective way to stay active and lose weight. It's low-impact, gentle on the joints, and can be done almost anywhere. Walking outdoors also offers fresh air and a change of scenery, which can boost your mood and motivation.

1. Brisk Walk

Begin with a five-minute leisurely warm-up to prepare your muscles. Gradually increase your walking speed to a brisk pace, where you can still hold a conversation but feel slightly out of breath. Aim to walk briskly for 20 to 30 minutes, followed by a five-minute cool-down with a slow walk.

2. Hill Walking

Choose a route that includes a hill or incline. Warm up with a five-minute walk on flat ground. Increase your pace as you approach the hill, maintaining a brisk speed as you ascend. Walk down at a normal pace, repeating for 20 to 30 minutes.

3. Interval Walking

Start with a five-minute slow walk to warm up. Walk as fast as you can for one to two minutes, then slow down to a leisurely pace for one to two minutes to recover. Alternate between fast and slow intervals for 20 to 30 minutes.

Workout #2: Strength Training

Strength training is crucial for preserving muscle mass, which tends to decline with age. It helps increase metabolism, support bone health, and enhance overall functional strength.

1. Bodyweight Squats

Stand with your feet shoulder-width apart and arms at your sides. Bend your knees and hips to lower your body into a squat position, keeping your chest and back straight. Push through your heels to return to the starting position. Do 10 to 15 repetitions.

2. Wall Pushups

Stand facing a wall with your hands placed on the wall at shoulder height. Bend your elbows to bring your chest toward the wall while keeping your body in a straight line. Straighten your arms to return to the starting position. Perform 10 to 15 repetitions.

3. Seated Leg Lifts

Sit on a sturdy chair with your back straight and feet flat on the floor. Extend one leg out straight and lift it to about hip height. Hold for a few seconds, then lower it back down. Do 10 to 15 repetitions per leg.

Workout #3: Water Aerobics

Water aerobics is a fantastic low-impact workout that's gentle on the joints and provides resistance to build strength and burn calories. It's also a refreshing and enjoyable social activity.

1. Water Walking

Stand in the shallow end of the pool with water at waist height. Walk back and forth in the pool, lifting your knees high with each step. Keep walking for 20 to 30 minutes, varying your speed for intensity.

2. Leg Kicks

Stand facing the pool wall and hold onto the edge for support. Kick your legs straight back one at a time as if you're swimming. Alternate legs for 10 to 15 kicks per leg.

3. Arm Circles

Stand in chest-deep water and extend your arms out to the sides, keeping them submerged. Make small circles, gradually increasing to larger circles. Reverse the direction after 30 seconds. Do this for one to two minutes.

Workout #4: Yoga

Yoga improves flexibility, balance, and strength while promoting relaxation and reducing stress. It's a great choice for overall well-being and weight loss.

1. Mountain Pose

Stand with your feet together, arms at your sides. Engage your thighs, lift your kneecaps, and lengthen your spine. Hold for 30 seconds to one minute, focusing on deep, even breaths.

2. Warrior II

Step your feet wide apart, turning your right foot out 90 degrees and your left foot slightly in. Extend your arms out to the sides at shoulder height. Bend your right knee over your ankle while keeping your left leg straight. Hold for 30 seconds to one minute, then switch sides.

3. Tree Pose

Stand with your feet together and shift your weight onto your left foot. Lift your right foot to place it on your inner left thigh or calf. Bring your hands together in front of your chest or overhead. Hold for 30 seconds to one minute, then switch legs.

Workout #5: Cycling

Cycling is an excellent cardio workout that strengthens the lower body and improves cardiovascular health. It can be done outdoors or on a stationary bike, offering a versatile exercise option.

1. Warm-up Ride

Start with a five-minute easy ride to warm up your muscles. Gradually increase your pace to a moderate level and ride for 20 to 30 minutes. Finish with a five-minute cool-down ride.

2. Interval Cycling

Begin with a five-minute easy ride to warm up. Pedal as fast as you can for 30 seconds to one minute, then slow down for one to two minutes. Repeat these intervals for 20 to 30 minutes.

3. Hill Climb Simulation

Start with a five-minute easy ride to warm up. Increase the resistance on your bike to simulate a hill climb. Pedal at a steady pace with resistance for two to three minutes, then reduce the resistance for one to two minutes to recover. Repeat for 20 to 30 minutes.