Quick answer
A weekly workout schedule over 60 should include 150 minutes of moderate aerobic activity, muscle-strengthening on at least 2 days, and balance training, per the HHS guidelines. One simple plan: walk 30 minutes on Monday, Wednesday and Friday, do 25 minutes of strength plus a 10-minute walk on Tuesday and Thursday, take a 40-minute outing on Saturday and rest on Sunday.
Key takeaways
- HHS guidelines for older adults: 150 minutes of moderate aerobic activity a week, strength on 2 or more days, plus balance training.
- Spread activity across the week; 10-minute bouts count toward your total.
- Put strength days at least 1 day apart so muscles can recover.
- Add 5-10 minutes of balance practice on 3 or more days.
- Keep at least 1 easy or rest day and adjust the plan to your energy.
Knowing you should "exercise more" is one thing. Knowing what to do on a Tuesday morning is another. This 7-day schedule turns the national guidelines for older adults into a realistic week you can follow at home, with walks, short strength sessions and a few minutes of balance work.
What do the guidelines say for adults over 60?
The HHS Physical Activity Guidelines for Americans, also summarized by the CDC, recommend that older adults get:
- 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, or an equal mix of the two.
- Muscle-strengthening activities on 2 or more days a week that work all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
- Multicomponent physical activity that includes balance training along with aerobic and strengthening activity.
The guidelines also say that if chronic conditions keep you from reaching these amounts, you should be as active as your abilities and conditions allow. Every bit of movement counts.
The 7-day workout schedule
This plan totals 150 minutes of moderate aerobic activity, 2 strength days and 4 balance sessions.
| Day | Main activity | Extra | Cardio minutes |
|---|---|---|---|
| Monday | Brisk walk, 30 minutes | Balance, 10 minutes | 30 |
| Tuesday | Strength workout, 25 minutes | Easy-to-brisk walk, 10 minutes | 10 |
| Wednesday | Brisk walk or low-impact cardio, 30 minutes | Balance, 10 minutes | 30 |
| Thursday | Strength workout, 25 minutes | Easy-to-brisk walk, 10 minutes | 10 |
| Friday | Brisk walk, cycling or water exercise, 30 minutes | Balance, 10 minutes | 30 |
| Saturday | Active outing, 40 minutes: a longer walk, dancing, gardening at a brisk pace, or swimming | Balance, 10 minutes or tai chi | 40 |
| Sunday | Rest or gentle stretching, 10-15 minutes | None | 0 |
| Total | 2 strength days, 4 balance sessions | 150 |
You can swap days around to fit your life. The two rules to keep: strength days should not be back to back, and the weekly cardio minutes should add up to about 150.
What counts as moderate intensity?
The CDC describes moderate-intensity activity as about a 5 or 6 on a 0-10 effort scale, where sitting is 0 and your hardest effort is 10. You should be breathing harder but still able to hold a conversation. Brisk walking, water aerobics, cycling on flat ground and doubles tennis are common examples.
What to do on strength days
After a 5-minute warm-up, do the moves below for 2 sets of 8-12 reps, resting about 1 minute between sets. Together they cover the major muscle groups. Breathe out during the effort and never hold your breath. For more options, see our beginner's guide to strength training after 50.
The exercises
Sit-to-Stand
Works: Thighs, glutes2 sets of 8-12 reps
- Sit near the front of a sturdy chair placed against a wall, feet flat.
- Lean your chest slightly forward.
- Push through your heels to stand tall.
- Lower slowly back to the seat.
- Make it easier
- Use the armrests.
- Make it harder
- Cross your arms or hold a light dumbbell at your chest.
- Safety tip
- Keep your knees in line with your toes.
Wall or Counter Push-Up
Works: Chest, shoulders, arms2 sets of 8-12 reps
- Place your hands on a wall or sturdy counter at shoulder width.
- Step back so your body is in a straight line.
- Bend your elbows to lower your chest toward your hands.
- Push back to the start.
- Make it easier
- Use the wall and stand closer.
- Make it harder
- Use the counter and step your feet farther back.
- Safety tip
- Make sure your feet will not slip.
Band or Dumbbell Row
Works: Upper back, shoulders2 sets of 10-12 reps
- Sit tall with a band looped around your feet, holding an end in each hand.
- Pull your elbows back and squeeze your shoulder blades together.
- Pause for 1 second.
- Return slowly.
- Make it easier
- Use a lighter band.
- Make it harder
- Use a firmer band or slow the return to 3 seconds.
- Safety tip
- Keep your back straight; do not round forward.
Seated Overhead Press
Works: Shoulders, arms2 sets of 8-12 reps
- Sit tall holding light dumbbells or water bottles at shoulder height, palms forward.
- Press your arms up until they are nearly straight.
- Pause briefly.
- Lower slowly to shoulder height.
- Make it easier
- Use no weight, or press one arm at a time.
- Make it harder
- Use slightly heavier weights.
- Safety tip
- Skip or press only to a comfortable height if you have shoulder pain.
Glute Bridge
Works: Glutes, hamstrings, lower back2 sets of 8-12 reps
- Lie on your back with knees bent and feet flat.
- Squeeze your buttocks and lift your hips.
- Hold for 2 seconds.
- Lower slowly.
- Make it easier
- Lift only a few inches, or do standing hip extensions at a counter.
- Make it harder
- Hold 5 seconds at the top.
- Safety tip
- Lift with your buttocks rather than arching your back.
Seated Knee Lift (March)
Works: Hip flexors, abdominals2 sets of 10 reps per leg
- Sit tall near the front of a chair, holding the sides of the seat.
- Tighten your stomach muscles.
- Lift one knee a few inches, then lower it.
- Alternate legs.
- Make it easier
- Make the lift smaller.
- Make it harder
- Lift both feet slightly and hold for 3 seconds.
- Safety tip
- Keep your back tall; do not lean back into the chair.
What to do in a 10-minute balance session
Falls are a real concern after 60. The CDC reports that about 1 in 4 adults 65 and older report a fall each year. Balance practice is one of the simplest ways to work on this. Stand next to a counter and pick 3-4 moves, such as single-leg stands, heel-to-toe walking, side steps and slow marching. Our balance exercises over 50 guide walks you through each one, and tai chi for beginners is a gentle way to combine balance and movement.
A sample 10-minute session:
- Slow march in place, holding the counter: 1 minute
- Single-leg stand: 3 holds of up to 20 seconds per side
- Heel-to-toe walk along the counter: 4 lengths
- Side steps along the counter: 4 lengths each way
- Heel raises: 10 slow reps
How to adjust the schedule
- Just starting out? Halve the walking times for the first 2 weeks, or follow our 4-week beginner workout plan first.
- Short on time? Split a 30-minute walk into three 10-minute walks.
- Bad weather? Use indoor walking, marching in place or a seated cardio routine.
- Joint pain or limited mobility? Swap walking for cycling, water exercise or chair-based cardio, and do strength moves seated.
- Want more? Add a third strength day or lengthen your walks. The HHS guidelines note that more activity brings additional health benefits.
Safety first: when to talk to your doctor
Check with your doctor before starting if you have a heart condition, uncontrolled blood pressure, diabetes, recent surgery, or if you get chest pain, dizziness or unusual shortness of breath with activity. Stop exercising and get help right away if you feel chest pain or pressure, severe shortness of breath, or faintness. Drink water, dress for the weather, and wear supportive shoes.
Frequently asked questions
How many days a week should a 60-year-old exercise?
Aim to be active on most days. The HHS guidelines recommend 150 minutes of moderate aerobic activity a week, such as 30 minutes on 5 days, plus muscle-strengthening on 2 or more days and regular balance training.
Is walking enough exercise for someone over 60?
Walking is an excellent way to meet the aerobic part of the guidelines, but it does not cover everything. Add muscle-strengthening on 2 or more days a week and balance practice.
How long should a workout be for seniors over 60?
There is no single right length. Sessions of 20-40 minutes work well for most people, and the guidelines allow you to split activity into shorter bouts, such as 10 minutes at a time.
Should I rest between strength training days?
Yes. Leave at least 1 day between strength sessions that work the same muscles so they can recover. Walking or balance work on those days is fine.
Sources
Health note: This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, recent surgery, joint replacement or any symptoms such as chest pain, dizziness or unusual shortness of breath, talk to your doctor before starting. Stop any exercise that causes sharp pain. Read our full disclaimer.
