As we age, keeping our hearts healthy becomes more important than ever. Regular exercise helps lower blood pressure, improve circulation, and strengthen your heart muscle. If you’re over 60, the right types of movement can keep you active, independent, and full of energy.
The good news? You don’t have to train for a marathon to see big benefits.
Why Exercise Matters for Your Heart After 60
Reduces heart disease risk: According to the American Heart Association, just 150 minutes of moderate exercise each week can reduce your risk of heart disease and stroke by up to 30%.
Improves circulation: Movement increases blood flow and helps lower cholesterol and blood pressure.
Boosts energy: Staying active helps reduce fatigue and keeps you feeling younger.
Supports weight management: Exercise combined with healthy eating helps maintain a healthy weight, reducing strain on your heart.
For more on tracking your heart health, visit our page on Heart Health Services.
The Best Heart-Healthy Exercises for Adults Over 60
1. Walking: Simple, Safe, and Effective
Walking is one of the easiest ways to strengthen your heart. It requires no special equipment and can be done anywhere. Just 30 minutes a day can lower your blood pressure and cholesterol levels.
2. Swimming: Gentle on Joints, Great for the Heart
Swimming provides a full-body workout without stressing your knees or hips. It improves cardiovascular fitness, builds muscle, and helps with flexibility.
3. Cycling: Outdoor or Stationary
Cycling, even on a stationary bike, is an excellent low-impact exercise. It strengthens your leg muscles, supports balance, and gives your heart a great workout.
4. Light Strength Training
Lifting light weights or using resistance bands improves muscle mass, which naturally declines with age. Stronger muscles support your daily activities and help keep your metabolism active.
5. Yoga and Stretching
Yoga combines gentle movement with breathing exercises that reduce stress and lower blood pressure. Stretching also keeps your body flexible and reduces injury risk.
How Many Calories Do These Exercises Burn?
Here’s a helpful chart showing how many calories a 160-pound person burns in one hour of common heart-healthy exercises:
Tips for Exercising Safely After 60
Start slow: Begin with 10–15 minutes and gradually increase your activity.
Listen to your body: If you feel chest pain, dizziness, or unusual shortness of breath, stop and consult your doctor.
Stay consistent: It’s better to do a little exercise every day than a lot once in a while.
Combine exercise with routine check-ups: Pairing activity with regular heart screenings ensures you’re staying on the right track.
For more information, check out our Cardiology Services page.
Take the First Step Today
The most important thing is to just get moving. Whether it’s a walk with a friend, a swim at the community pool, or a gentle yoga class, every bit of movement helps your heart. If you’re over 60 and unsure where to begin, talk with your heart doctor. We can create a safe, personalized plan that works for you.
Schedule your appointment today with Prime Heart and Vascular and let us help you keep your heart strong and healthy.
