Best Exercises for Staying in Shape After 60
If you are over 60 and want to stay in shape, you do not need an intense workout plan. Walking, gentle strength training, balance practice, and activities you enjoy can help you keep moving. If you live with an ostomy, you can often take part in these activities too. The right starting point depends on your health, how long it has been since surgery, and any advice from your surgeon or ostomy care team.
At a glance: The best exercise routine after 60 combines activity that raises your heart rate, exercises that strengthen your muscles, and practice that improves balance. Walking is a simple place to begin. People with an ostomy can adapt many activities by building up gradually, managing their pouching system, and getting personalized guidance for abdominal exercise. The CDC recommends aerobic, strength, and balance activity for adults 65 and older; its general adult guidance also covers people ages 60–64.
1. Walking: An accessible place to start
Walking can fit into everyday life, whether that means a lap around the house, a stroll with a friend, or a longer walk outdoors. Start at a pace and distance that feel manageable, then increase gradually. You can break your activity into shorter walks throughout the day.
If you have recently had ostomy surgery, ask your care team when and how to begin. UOAA recommends walking as a starting activity and emphasizes that recovery is different for everyone. Before a longer walk, make sure your pouch feels secure and bring supplies if you will be away from home.
2. Light strength training: Keep everyday tasks easier
Strength exercises can help you maintain the muscles you use to stand up from a chair, carry groceries, and climb stairs. Options include sit-to-stands from a sturdy chair, gentle resistance-band exercises, or light hand weights. Start with movements you can perform comfortably and build up over time. The CDC recommends muscle-strengthening activity at least two days a week for adults 65 and older.
For people with an ostomy, especially after recent surgery or with a bulge near the stoma, lifting and abdominal strain need individual guidance. Exhale during the effort instead of holding your breath, and ask your surgeon, ostomy nurse, or physical therapist how to progress safely. UOAA discusses breathing and gradual loading as part of abdominal rehabilitation.
3. Balance practice: Build confidence in daily movement
Balance work can be simple: stand beside a stable counter and practice shifting your weight from one foot to the other, or try standing on one foot while keeping a hand close to support. A tai chi class or beginner movement class may also make balance practice more enjoyable. Choose a level that suits your mobility and fall risk.
Balance exercises usually require little equipment and can be done without putting direct pressure on your pouch. Balance activity is part of the CDC’s weekly guidance for older adults.
4. Swimming or water exercise: Move in a different way
Swimming and water walking offer another way to be active if you enjoy the pool. Once your surgical team says it is appropriate for you, an ostomy does not automatically rule out swimming. UOAA’s swimming tips include checking the seal and emptying your pouch before entering the water. Pack extra supplies so you can change your system if needed.
5. Gentle stretching, yoga, or seated movement: Make movement a habit
Gentle mobility exercises can help you add movement to your day. Try slow shoulder rolls, comfortable seated stretches, or a beginner class that allows you to modify positions. Skip a movement that causes pain or pulls on the area around your stoma. If a class includes strong abdominal poses or twists, ask your care team which movements suit your stage of recovery. UOAA also shares experiences with yoga and ostomy life.
How much exercise should you aim for?
For adults ages 60–64, the CDC’s general adult guidance calls for at least 150 minutes of moderate-intensity activity per week and two days of muscle-strengthening activity. For adults 65 and older, the CDC also recommends balance activity. Moderate activity might be a brisk walk that raises your breathing while still allowing you to talk.
These are goals, not a requirement to do everything at once. If you are recovering from surgery, have another health condition, or have been inactive, begin at a level your care team recommends. Some movement is better than none.
A simple week to build from
- Most days: Take a comfortable walk, even if it is only a few minutes to start.
- Two days: Add gentle strength exercises appropriate for your recovery and ability.
- Several days: Practice balance beside a sturdy support.
- When you want variety: Try swimming, water walking, tai chi, or a modified movement class if appropriate for you.
Exercising with an ostomy: Practical considerations
- Get clearance after surgery. Your surgeon or care team can tell you when to resume exercise and whether you need limits on lifting or abdominal activity. UOAA’s New Ostomy Patient Guide recommends clearance before starting exercise after abdominal surgery.
- Pay attention to your stoma and pouch. Empty your pouch when helpful, check the seal before activity, and bring supplies for longer outings.
- Build abdominal strength with guidance. A physical therapist familiar with abdominal surgery can help you choose movements and progress them. Avoid pushing through pain or a new bulge around the stoma; discuss either with your care team. UOAA has additional information about parastomal hernias.
- Plan for heat and fluids. If you have an ileostomy, fluid losses may need extra attention during exercise or hot weather. Ask your care team for a hydration plan suited to your medical needs and output. Read UOAA’s hydration guidance.
Frequently asked questions
Can you exercise after 60 if you have an ostomy?
Yes. Many people with an ostomy walk, build strength, swim, and enjoy other forms of movement. The appropriate activities and timing depend on your recovery and health. If you have recently had surgery, speak with your care team before starting or returning to exercise.
What is the best exercise to start with after ostomy surgery?
For many people, a short, comfortable walk is a practical starting point once their care team recommends it. Increase distance and pace gradually instead of following a fixed timeline. UOAA discusses walking after ostomy surgery.
Can you do core exercises with an ostomy?
Core exercise may be part of rebuilding strength, but the movements should suit your recovery and any hernia concerns. Ask your surgeon or an ostomy-informed physical therapist for guidance before adding abdominal exercises. Explore UOAA’s core exercise resources.
Can you swim with an ostomy pouch?
Yes, once you are cleared to swim. UOAA explains that you can swim while wearing a well-sealed pouching system. Check the seal, empty the pouch before swimming, and bring spare supplies. See UOAA’s swimming tips.
Keep moving in a way that works for you
Staying active after 60 is about finding movement you can return to regularly. Start where you are, give yourself room to progress, and ask for help adapting exercise to your ostomy when you need it. For more ideas and lived experiences, explore UOAA’s exercise and sports articles and its New Ostomy Patient Guide.
This article is general education and is not a substitute for advice from your own medical team.
