The key exercise experts recommend starting at age 60 isn't just walking.
In September, many people who lead sedentary lives consider changes to their routines in order to improve their well-being and set healthy goals for 2026.
One of the most frequent recommendations among specialists is to incorporate brisk walking into daily life.
This practice is considered safe, economical, and easy to maintain over time, as it requires no specific equipment or skills, and can bring significant benefits to those who adopt it consistently.
The difference, experts explain, lies in walking with proper technique : the arms should move smoothly and without tension, the head should be held upright and the gaze forward, while the neck, back, and shoulders should remain relaxed. Correct posture and coordinated movements are essential for walking to become a true health tool.
Brisk walking improves strength, flexibility, and endurance in older adults. Photo: iStock
Among the most notable benefits of this activity are:
- Improves leg flexibility.
- Increases strength and resistance to fatigue.
- Burn calories.
- Prevents the onset of diabetes.
- Reduces joint pain from osteoarthritis and also muscle pain.
- Strengthens bones, preventing osteoporosis.
- It is useful for releasing tension and reducing stress.
- Improves constipation and can help you sleep better.
Walking reduces joint pain, stress, and improves sleep in old age. Photo: iStock
Beyond walking, recent research has pointed to the importance of another type of exercise starting at age 60: strength training .
Over time, muscles and bones tend to weaken, a process that becomes more pronounced in women after menopause. Given this, weight training emerges as a key tool to counteract this deterioration and maintain body function.
A study from the University of Copenhagen, published in the American Journal of Physiology, revealed that this type of exercise can strengthen the connections between nerves and muscles , protecting the motor neurons in the spinal cord, which is essential for mobility and autonomy in older age.
Strength training protects bones and muscles after age 60. Photo: iStock
"Until now, researchers have not been able to demonstrate that weight training can strengthen the connection between motor neurons and muscles. Our study is the first to present findings that suggest this is indeed the case," explained Casper Søndenbroe, one of the researchers responsible for the publication.
The evidence opens the door for more health professionals to include strength training in their recommendations for older adults, not only as a complement to walking, but as a fundamental pillar for maintaining independence and preventing age-related diseases.
*This content was written with the assistance of artificial intelligence, based on publicly available information released to media outlets. It was also reviewed by the journalist and an editor.
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