Fit and fabulous at 60-plus!

Personal trainer Ian Eassom celebrates his 60th birthday and looks at the positive points of taking care of yourself in later years.

Approaching 60 can bring many positives – both deeply personal and socially meaningful, many of us see it as a landmark and the start of old age, but there are lots of reasons to embrace it.

After all, we have to remember it’s just another year older than the last birthday, but for me it is a very important landmark because five years ago, at the age of 55, I was diagnosed with aggressive prostate cancer.

I was very lucky that they caught it in the nick of time, before it spread to all the parts of my body, and had a prostatectomy. This had its side-effects, including incontinence issues, but with the right lifestyle and exercise, including strengthening your pelvic floor, these issues can be dealt with.
So this month is my 60th birthday celebration and to be cancer-free, I think good health is a big celebration in itself.

It is also the start of a new decade, so what better time to introduce Ernie, my new canine companion, who once trained will be demonstrating the downward dog and other exercises to benefit our health (probably mostly involving me running trying to retrieve my socks from him!)

So speaking positively here, some other things we have to look forward to when we reach 60 and above:
• Clarity and confidence
You often have a better understanding of who you are and what truly matters. Decision-making can become easier with experience, intuition and self-assurance.
• Freedom from pressure
Many people feel less pressure to impress others, or conform to expectations. There’s often a sense of liberation from earlier-life anxieties about status, appearance, or approval.
• Time for self-focus
With children grown or careers stabilizing/ending, you may finally have more time for your interests, passions, and personal growth. Travel, hobbies, or even second careers become more accessible.
• Stronger relationships and friendships tend to be more genuine and enduring
You often appreciate family more deeply
• Wisdom and perspective
Life’s ups and downs have given you resilience and perspective that the younger self was still developing.
• Health awareness
You’re more likely to proactively care for your health and well-being, mentally and physically. Even with physical changes, there’s usually a greater appreciation for what your body can still do.
• Financial stability
For many, this is a time of greater financial security or the ability to retire or reduce working hours.

Celebrating the benefits
Fitness at 60-plus comes with a unique set of benefits – many of which go beyond just staying in shape.

Here are the key fitness-related positives of being active after 60:
• Stronger, healthier body
Maintains muscle mass: Strength training helps counteract age-related muscle loss (sarcopenia).
Improves bone density: Weight-bearing
exercises reduce the risk of osteoporosis and fractures.

Boosts balance and coordination:
Reduces the risk of falls, one of the leading causes of injury in older adults.
• Better cardiovascular health
Regular cardio (like walking, swimming, or cycling) helps lower blood pressure, improve heart function, and reduce the risk of stroke or heart disease.
• Mental clarity and mood
Exercise enhances brain function, memory and focus. It significantly reduces anxiety and depression, thanks to increased endorphins and improved sleep quality.
• Weight management
Helps maintain a healthy weight and metabolic rate, making it easier to manage conditions like diabetes or high cholesterol.
• Joint flexibility and mobility
Low-impact activities like yoga or tai chi improve range of motion and reduce stiffness, especially in arthritic joints.
• Independence and longevity
Staying fit increases your ability to live independently for longer – climb stairs, carry groceries, travel, or play with grandkids.
• Community and connection
Group classes or walking clubs promote social engagement and motivation, reducing feelings of isolation.
• Positive ageing outlook

Active older adults often feel more in control of their ageing process, leading to a more empowered and optimistic life.

You don’t need to slow down!
You’re healthy and injury-free: If your joints, heart and muscles are working well, there’s no reason to stop doing what you enjoy – just adapt intelligently if need be.

Lifelong exercisers often maintain high levels of strength, endurance and flexibility into their 70s and beyond.

You’re energised by challenge: many people discover they still love setting fitness or life goals – whether it’s hiking, learning, travelling, or starting new ventures.

When It might make sense to adjust
Recovery takes longer: Your body may need more rest between intense sessions. That’s not slowing down – it’s being smarter.

You have injuries or chronic conditions: Arthritis, osteoporosis, or heart concerns may require modifying (not stopping) your activity level.

Sleep and hormones shift: Energy levels can fluctuate, making rest, nutrition and sleep more important than ever.

For those aged 50 and over, exercise is one of the most powerful ways to maintain energy, mobility and long-term health. The focus should be on strength, flexibility, balance and heart health.

Here are four essential exercises that are safe, effective and adaptable:

1. Bodyweight squats
   Benefits: Strengthens legs, hips and core.
   How: Stand with feet shoulder-width apart.
   Push hips back and bend knees as if sitting in a chair.
   Keep chest lifted, then return to standing.
   Do 10-15 reps, 2-3 sets.
2. Modified push-ups (wall or knee)
   Benefits: Builds upper body and core strength.
   How: Start against a wall or on your knees on the floor.
   Keep your body straight, lower toward the wall/floor, then push back.
   Do 10-15 reps, 2-3 sets.
3. Bird dog (core and stability)
   Benefits: Strengthens core, improves balance and coordination.
   How: On hands and knees, extend opposite arm and leg.
   Hold briefly, then return and switch sides.
   Do 10 reps per side.
4. Brisk walking or light cardio (30 min most days)
   Benefits: Heart health, endurance, mood.
   Options: Walking, cycling, swimming, dancing, or elliptical, aim for 20-30 minutes a day, or break into two 15-minute sessions.

Optional add-ons:
Yoga or Tai Chi: Excellent for flexibility, balance, and joint health.

Resistance Bands: Great for gentle strength training at home.

Balance Exercises: Standing on one foot or heel-to-toe walks.

Well, I think that just about covers everything and I’m feeling more optimistic.

My stretch and flex class crowd are still smiling in the main photo after their 30-minute session and the age range is up to 90 years old. Seeing them work and build their strength and endurance over the past few weeks shows that even at the age of 90 we can make a huge difference to our quality of life by keeping active and a positive mind.

I hope you feel lifted and inspired by reading this month’s article, wishing you all good health!

We Recommend

Fit and fabulous at 60-plus!

No sugar, no stress!

Jump-start January

Gloriously“green” chocolate

Turkey with a twist

Winter wellness

View all