A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

How Often Should You Exercise to Stay Strong and Independent After 60?

A question I hear often: "How many days a week do I need to exercise to actually see results?"

When it comes to strength, balance, and staying independent, the answer matters. But it might not be as complicated (or as intimidating) as you think. Most adults over 60 can build and maintain strength with less time than expected—if the right things are practiced consistently.

What the Research Says About Exercise Frequency

Research and guidelines from organizations such as the American College of Sports Medicine suggest that older adults benefit from a mix of strength, balance, and cardiovascular exercise each week.

In an ideal world, that might look like strength training 2–3 days per week, balance practice a few days per week, and about 150 minutes of moderate cardiovascular activity, such as brisk walking.

But real life is not always ideal.

If that sounds overwhelming, start much smaller. Even 5–10 minutes of movement a few times a week can be a meaningful first step. Try one short walk, a few sit-to-stands from a chair, or a simple balance exercise at the kitchen counter. The goal is not to do everything at once. The goal is to build a rhythm your body and your schedule can actually support.

Consistency matters more than perfection. Start where you are, repeat what feels manageable, and build from there.

Why This Matters for Real Life

Strength and balance training aren’t just about staying fit. They help with:

• Getting out of chairs without using your arms
• Climbing stairs with confidence
• Carrying groceries or grandkids
• Feeling steady on uneven ground

When done regularly, these benefits last weeks, months, and years. But if you take long breaks, strength and stability can decline more quickly than you think. I like to remind clients: it takes less time to maintain than to rebuild.

What Does a Week of "Optimal" Training Look Like?

The right frequency depends on your goals, current level, and health considerations. Here’s a sample, evidence-based template for someone aiming to maintain or rebuild strength and independence:

• 2–3 days: Resistance or strength training (using bodyweight, bands, or light weights). If using a personalized program, these sessions may include both upper and lower body work.
• 2–3 days: Balance training, often combined with strength, or added at the end of a workout or on a separate day.
• Most days: Moderate movement (walking, light cycling, or recreational activities that keep you moving).

Important: You don’t have to do all of this at once. Many people combine balance and strength in the same session. Others mix short bits of exercise throughout the day.

Practical Steps to Get Started

• Start with 2 days per week of strength-based movement
• Add balance drills at the beginning or end of your workouts
• Go for a brisk walk or do light activity on other days
• Rest when your body needs it—recovery is part of the plan
• Progress slowly: increase one thing at a time (like adding another set or day)

Don’t let “all or nothing” thinking keep you on the sidelines. Even one extra session per week makes a difference over time.

What If Motivation, Injury, or Fatigue Are Barriers?

It’s normal to face obstacles—life is busy, joints ache, and some days energy feels low. That’s why routines need to be flexible and achievable.

Some tips:

• Keep sessions short—20–30 minutes is enough for most
• Mix up locations: living room, patio, or even on a walk outside
• Use music for energy, stretch if you’re stiff, and give yourself credit for every step
• Consider working with a trainer who creates a program tailored to you, like our Personalized In-Home Fitness Training

Don’t let “all or nothing” thinking keep you on the sidelines. Even one extra session per week makes a difference over time.

Have a Wonderful Weekend!

Kristen Nielsen

Simple Recipe for Recovery: Egg & Herb Cottage Cheese Toast

To support muscle and energy, protein-rich snacks help after a workout. This one packs protein, calcium, and flavor—and takes just minutes.

• 1 slice whole-grain or sprouted toast
• 1/2 cup cottage cheese
• 1 boiled egg, sliced
• Chopped fresh herbs (chives or dill)
• Cracked pepper

Spread cottage cheese on toast, top with egg slices and herbs, and finish with cracked pepper. Variations: add sliced tomato, avocado, or spinach for extra nutrition.

Email: [email protected]

Phone: 719-286-9450

Website: www.TogetherWon.com

Caregiver Program:  www.Strong.TogetherWon.com