Mobility and independence after 60 can vary greatly between those who engage in regular running and cardio workouts and those who lead a more sedentary lifestyle. Running, as a form of vigorous cardio exercise, helps maintain cardiovascular health, build lean muscle mass, and preserve bone quality, all of which are essential for staying mobile and independent in older age. Regular cardio workouts improve endurance and strength, making daily activities easier and reducing the risk of falls and fractures.
Older adults who run or engage in similar cardio activities tend to have better balance, flexibility, and muscle strength compared to sedentary peers. This active lifestyle supports not only physical health but also mental well-being, lowering the risk of depression and cognitive decline. Running also aids in loosing weight, which can reduce strain on joints and improve overall mobility.
In contrast, sedentary adults often face challenges such as muscle weakness, reduced bone density, and poorer cardiovascular health. These factors contribute to decreased mobility and a higher likelihood of losing independence. However, even for those who have been inactive, starting with low-impact exercises like walking or chair workouts can gradually build strength and improve mobility. The key is to increase activity levels slowly and consistently to avoid injury.
Health experts recommend that adults over 60 aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity like running each week, combined with muscle-strengthening and balance exercises. This combination helps maintain functional independence and quality of life. Whether through running or other forms of cardio, staying active is a powerful way to support mobility and independence well into older age.
For more detailed guidance on physical activity for older adults, see the Centers for Disease Control and Prevention at https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html and advice from Cedars-Sinai on exercising as you age at https://www.cedars-sinai.org/csmagazine/why-exercising-is-important-as-you-age.html. For insights on starting exercise safely and the benefits of chair workouts, see the American Medical Association’s recommendations at https://www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-older-adults-knew-about-physical-activity.