Why physical activity is crucial after 60
As we cross the 60-year mark, staying active becomes more important than ever. Many believe that slowing down means protecting their heart and health, but itโs actually the opposite. Lack of movement can increase the risk of cardiovascular diseases, diabetes, and muscle loss. By keeping your body moving, you improve blood circulation, strengthen your heart, and maintain your physical mobility.
Regular exercise helps control blood pressure and blood sugar, fostering a strong and healthy body. It also works wonders on mental health. Physical activity stimulates the production of endorphins, those feel-good chemicals that reduce pain naturally and brighten your mood. The real challenge is choosing the right kind of exercise that matches your age and bodyโs needs.
The Japanese walking method: an ideal workout for seniors
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Enter the Japanese walking method, a simple yet effective approach developed by Professor Hiroshi Nose and Professor Shizue Maski from Shinshu University in Japan. Introduced in 2007, their concept involves alternating three minutes of brisk walking with three minutes of slow walking, repeated over a 30-minute session.
The beauty of this workout is its accessibility. You donโt need fancy gym equipment or an expensive membershipโjust a reliable pair of walking shoes. What makes this technique stand out is how it compares to continuous walking. Those who practice this alternating pace show the most impressive improvements in muscle strength, joint flexibility, blood pressure, and overall cardiovascular capacity.
Step-by-step guide to practicing Japanese walking
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If youโre curious and ready to try, hereโs how to get started. Begin with a warm-up by walking at a normal pace for three to five minutes. Then, itโs time to pick up the pace. Walk briskly for three minutes, keeping a speed that makes talking difficult but still possible.
Afterward, slow down for a three-minute recovery walk. Repeat these slow and fast intervals at least five times to complete your 30-minute workout. For lasting benefits, aim to practice four to five days a week.
If starting with three minutes of brisk walking feels tough, begin with just 30 seconds and build up gradually. The key is consistency and listening to your body. If you experience any discomfort or unusual symptoms, donโt hesitate to pause and consult your doctor.
I remember when my father, well into his 60s, took up this method after feeling discouraged by more intense workouts. It wasnโt long before he noticed he could climb stairs without getting winded and even enjoyed lighter joints on his morning walks. His journey taught me that finding the right pace can make all the difference.
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Whatโs your go-to activity for staying heart-healthy as you age? Have you tried interval walking or other gentle workouts? Share your thoughts and experiences below. Letโs inspire each other to keep moving toward better health every day.
At age 91, have exercised regularly since age 40. Suggest walking on level, non hilly, terrain. Sarcopenia is a reality, and exercise essential for hypochondria.
Three essentials for living well; nutrition, exercise, and PURPOSE.
How did you find your purpose?
Jesus, he’s my starting point in life…and all he has done for me and us.
What kind of purpose, may I ask?
I am coming up on 61 but am still able to run 3 days a week, and walk 3 others. Hearing a lot about this walking method, reminds me of the run/walk/run method, which I’ve also found effective. Just keep moving!
You just reminded me that I used to run/walk/run when my kids were small. It worked so well. I’m ready to do it again. Thanks.
I really enjoy rucking or weighted walking.
Orbital trainer, bought it at a yard sale. The real workout was moving it. Now that Iโve stopped using it for a clothes rack, when the weather is bad, Iโm on it. Variable resistance, incline, timer and stuff Iโll never use make this low impact device great when Iโm too lazy to put on shoes. Itโs ugly and it takes up space but with headphones Iโm off the couch and feeling better.
Hi I’m at age 62 I started running a year ago 3 to 5 miles every other day. I’m in my best health ever, I haven’t felt this good since my junior high and high school days in I stop running in my 30s 40s and 50s but started again in my sixties just wanted to share this I believe that whether you walk or run in your 60s is the best thing you can do for yourself thank you for allowing me to share this.
I’m 82 and overweight 6’0 230 otherwise pretty healthy, play golf, and go to planet fitness in the winter. I most enjoy riding my bike, 3 to 5 mile at a time. bypass heart surgery in 1996
Excellent article, thank you. I’ve been doing a version of this not by a particular plan, it’s the hilly area where I live that forces me to walk at a normal rate on flat sections then exert more energy when going up the hills. I also cycle a 12.5 k loop in this area, two hills are steep, my heart rate reaches zones 4 and 5 when ascending these toughies. Downhill is a blast!
Tennis. 3 x a week
Doubles.
Iโm 70 and walk at full speed for an hour plus each day, often having a later walk early evening. I will give the interval walking a try. It seems alot like fartlek training I used to use when Road running.
63 here.
Just move, remain active more than eat.
What do you do if you have pain in you leg after femur broke and hip replacement? I can’t walk with ease it is, a effert. What about stationary bike exercise. Slow/ fast/ slow /fast??? Any help for me. I am 75 and went to the him until nearly 70. And then the accident and wha! Can’t do it any more.
Inline skating. Zero impact. 10 x less cardio exertion, and more. All with higher benefits than running, biking, etc …
Thanks for the idea, I did skiing and ice skating so I can’t see how I won’t be a natural for inline skating I’m going to try it
Recently had periodontal surgery, so brisk hiking is out for a couple of weeks. So I am hiking at a very sloooow pace. Going very slow up and down steep inclines works your muscles in unexpected ways. It takes more than twice the time for my usual hike and I am a bit sore at the end. My hikes have alternating up and down inclines, unlike just going up a mountain and coming back down.
Wake up early in the morning, move towards a place where you can exercise your body to gain more energy,feeding a healthy feeling of a happy day.
How does walking compare to social partner dancing? Songs vary with a range of tempos. People dance to slow ones, and fast ones, and every song in between. That would mimic the alternating fast and slow walking described as the Japanese walking method. In addition, there are the added components of upper body movement and forming social bonds with dance partners.
I’m involved in partner dance, particularly salsa dancing. It’s mostly a fast paced dance and can truly get your heart rate up. Also very good for an “aging brain”. Many studies have shown partner dancing to be quite beneficial for the brain and body. My partner and I take salsa dance classes weekly and then go to a weekly social dance event. So it’s an overall win for body, brain, and social/psychological health.
Square dancing for 30 years. Great for brain, body and relationships. Some of our dancers are in their 90’s
Very useful information especially for people in their 80s and older. And more interesting than exercise bike which I have been doing since 1984. Aprox. over 3000 miles per. Per year.
In my 80s. Exercise five times weekly: 150 minutes weekly – aerobic (A), 100 minutes weekly – balance, flexibility, strength (BFS). For A: stationary bicycle, indoor and outdoor walking. For BFS: 33 exercises (11 each) three times weekly, total of 99 exercises.
Since 1984 on my stationary exercise bike I have pedalled over 3000 miles per annum.
Superb idea. I walk irregularly because I thought I needed to walk for an hour. With this plan I can walk daily without eating up valuable time.
What if you had a stroke, and a tobillo derecho, you think its the best way ?? . I think i stay with swimming and bicicleta. Much more save for me.
Well, I thought swimming and running was the best thing to do at any age, But, I will try this new to me exercise of Japanese walking. I also joined a gym to do other forms of excersice, see what happen’s after a few months. I’m 65 and feeling great. Thanks for the good informantion.
Sounds good but brsk walking is not poss. Whe u have mobility problems. Not going into details but used to walk and cycle for miles
I have been doing that workout on my stationary bike since my knee gave out on one of my best runs in years (depressing). 20 mins 20 second intervals every minute with a two minute warmup.
thank you for your advices
Interval training is nothing new. Walking, running, cycling. Just about any aerobic exercise can employ intervals at higher intensity. People get bored and need to be reminded. I guess! ๐
If you live near a beach walk in deep dry sand. I do it daily at 68
Agreed
Thank you!
I really needed this info regarding the daily walking. I decided many years ago to try to live the natural way. It was the best decision I personally made. I will do 15min in the morning and 15min in the evening. The Lord is confirming. God bless!
I walk for 30 – 45 minutes a day. I find it works for me.
I’m a 68yr male & trail run 3 times a week. Running 10- 15 miles on each run.
I fail to see how this is better than steady swimming with alternating strokes.
IKR! I feel that there is no other cardio exercise that beats freestyle swimming!
I am over 60 and I don’t run snymore.wsnt to know why not? You are not 60 yet and u have no clue!
Anyway, I find that hiking at rather steep grades gives me similar benefits as runฬNing.
If you had ever drive a 60 old car at highway speed, you should get the idea, right?
Same thing
.
Everybody’s different. I’m 72 and run every single day in the mountains. Running uphill is challenging. The key thing is to get out of breath. Running provides so many more benefits than walking. When running long distance gets challenging, simply sprint then walk multiple times.
I’m 66 years senior cit8in Philippines.Since2019 till now l swimming everyday and spend 45 minutes everyday from the beginning to the edge. My body keep going in shape and my spirit is fantastic and always happy all the time
Brisk walking in intervals of 3 minutes over half an hour, very well could help someone over 60 who prior to starting that regime of regular exercise didn’t do much on cardiovascular front.
However, for someone who’s been into sports activities throughout their life, that’s laughably inadequate and doesn’t cover a proper warm up.
Furthermore, Swimming as the only joints stress free activity, accessible to virtually anybody with access to body of water, is by far most effective way to get, keep, stay fit.
Running, jogging – altogether different story, for some other time.
Wow. Great article on heart health. I’m 68, healthy, and active mostly as I walk my dog 3x a day and do some weights at home. The Japanese and plenty in the European population keep themselves healthier than Americans. We have a bad diet.
“Japanese walking” Oh brother . . . The definition of an expert is someone from 100 or more miles away! How about just “Walking and vary your pace”. There! I summed it up in 5 words. And I am from Dallas so maybe I can be considered an expert to those outside Texas!!!!!
Thanks for the advice, I do power walking but will try the intervals
Age 73, have a bad back but refuse surgery at my age, went from not being able to hardly walk to now walking 6 blocks 5 days a week and hope to expand that. I do the walk slow to faster pace as back can tolerate, I feel so much better after getting out and walking. I used to run and as got older went to race walking till I hurt my back then couldnโt walk far for about a year but after therapy I can finally get out and walk again. Hope to join a gym in the winter.
Exercises and walk strategies vary from person to person and people are benefited accordingly. One thing is important that to enjoy the life after 60, one must move in any case. It could be brisk or slow walk and aerobic exercise for 10-15 minutes 5/7
The data is in and it’s unequivocal and undisputed. Tennis provides an average of 10 extra years of life. It’s the maximum efficacy interval training and is documented in the “Coopenhagen City Study”. If you really want to know, read all about it:
https://pubmed.ncbi.nlm.nih.gov/30193744/
Im 62 female. I hardly think thatโs old. I work out 6 days a week can do 10 strict pull ups many of those days I lift weights and run. I do seniors track and field and Iโm pretty much the youngest one there. These articles are so limiting – you can do whatever the hell you want and if going for a walk is difficult( not due to severe illness) thatโs the choices youโve made – make different ones.
I will give this method a try for a month. Hopefully by than I shall feel or see an improvement. Thank you for posting.
I do my Thang on the bench and when dumbbells, resistance bands, workout balls, swimming ๐โโ๏ธ ๐ช ๐
What about alternating brisket eating lots of chewing steak, beef jerky, etc. Followed by leisurely eating ice-cream, cookies, etc.
No seriously. I just selfbuilt my house. Has 12ft ceilings downstairs shop area with living area above. So I have 21 steps to get to the living area. I’m 62. I figured just having to walk up and down the stairs will keep me moving. I will go up and down several times every time I leave. And again when I come home.
63 here.
Just move, remain active more than eat.
I’m 69, believe in variety because that’s the spice of life, will and this instead of just plain walking thanks.
remember swimming is the best exercise for older individuals as it is the least hardest on the joints and it works out your cardio your skeletal your muscle systems when i turn 65 i can join silver sneakers and swim anywhere for free!!!!!
Iโm 63 and I do lots of yard work on my property to keep fit. I hiked my buck I shot last season 6 miles out of a wilderness area last fall so it works.
Good idea! I’m 63 and still in ju-jitsu. Now I have a prospective.