Fitness Guides for Adults Over 60

Each guide pulls together the best of Kristen's letters on one topic, with the research behind it and simple steps to start today.

Guides for staying strong, sharp and steady

An older man and woman balancing on one leg while stretching their quads in an exercise studioBalance and fall preventionSimple balance exercises for seniors with step-by-step instructions, plus how strength, your feet, eyes, inner ear and medications affect fall risk.Read the guide A trainer guiding an older woman through a supported squat with her arms reaching forwardBones & jointsHow adults over 60 can build bone density, ease arthritic knees, hips and back pain, and lower fracture risk with safe strength training and good nutrition.Read the guide An older woman seated on an exercise ball tapping interactive light pads while her trainer, Kristen, smiles beside herBrain healthWhich exercises keep your brain sharp after 60, how movement changes the brain, and simple brain-body drills to try at home, with steps.Read the guide A smiling older man with a gray beard doing a bicep curl with a dumbbell in a gymHow much exerciseHow often older adults should exercise each week for strength, balance and cardio, with a sample weekly plan and a smaller starter week.Read the guide An older couple sharing a meal with a bowl of fresh salad, cherry tomatoes, olives and glasses of lemon water on the tableNutritionWhat to eat after 60 to stay strong, from water, sugar and blood sugar to calcium, vitamin D, B12, healthy fats, fiber and which supplements are safe.Read the guide A clinician examining an older patient's knee with both handsTrainer or physical therapist?Physical therapist or personal trainer after 60? What each one does, when you need which, how insurance treats them and how they work together.Read the guide Protein-rich foods on a wooden board, including salmon, raw beef, boiled eggs, quinoa, mixed nuts and a glass of milkProteinHow much protein adults over 60 need each day, why it matters for muscle and bone, and easy ways to reach 25–30 grams at every meal.Read the guide An older man and woman smiling as they do a seated forward stretch on exercise matsRecoveryHow to recover from exercise as you get older, from rest days and overtraining signs to better sleep, calmer stress and coming back from injury.Read the guide An older woman with curly gray hair stretching a pink resistance band in a group exercise classStrength trainingHow adults over 60 can start strength training safely, how often and how hard to train, simple exercises with steps, and mistakes to avoid.Read the guide A laughing older couple walking side by side down a tree-lined street, she holding a coffee cupWalkingWhat walking does for your heart, brain and joints after 60, how many steps to aim for, and how to start small or build on the walking you already do.Read the guide

For families and caregivers

A smiling adult daughter hugging her elderly mother from behind as they sit together on a living room sofaHelping a parent exerciseWhy aging parents resist exercise, what to say (and not say), when to check with a doctor, and a simple 4-week plan families can use together.Read the guide

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