There’s a ton of reasons people throw at you about the benefits of getting and staying in shape in your 60s and up. For those of you who start working out, whether with a trainer or on your own, how can you tell that you’re actually getting into shape? In other words, you may wonder what exactly are the signs of being in better shape?
ElderFIT has listed some of the top signs that all of your hard work is paying off:
1. Lower Resting Heart Rate
A decrease in your resting heart rate is a good indication that your cardiovascular fitness is improving. Your heart doesn't need to work as hard to pump blood throughout your body, which means it's becoming more efficient (Harvard Health).
2. Easier to Climb Stairs
Going up a flight of stairs without gasping for air is a big win! As your endurance builds from doing more challenging cardio workouts, your lung capacity improves, which in turn makes it easier to catch your breath and feel at ease during activities that used to be tiring.
3. Less Soreness After Workouts
Muscle soreness after workouts usually eases as you build strength and endurance. If you’re no longer as sore as you used to be, it means your body is adapting to the increased activity level. But some soreness is good, so don’t worry if you have it 24-48 hours after working out. It’s a sign that your muscles are rebuilding after a particularly challenging work out.
4. Stronger and Steadier Balance
Feeling more stable on your feet? Improved balance is a great sign that you're strengthening muscles that support stability and prevent falls. Simple tasks like standing on one leg or walking on uneven surfaces become easier. Why not practice it every day to keep getting better?
5. Increased Strength for Daily Tasks
When carrying groceries or lifting heavy items feels easier, that’s a sign of progress! Improved muscle strength in the upper and lower body makes everyday activities more manageable. The point of working out with a trainer is to improve your functional strength and mobility. Carrying more weight doing daily tasks is the goal – but make sure you take it incrementally and avoid overdoing it.
6. Decreased Joint Pain
Regular exercise, especially strength training, can reduce pain from arthritis by strengthening the muscles around your joints. Less joint pain or stiffness is often a sign of your body getting stronger and more resilient.
7. Better Sleep Quality
As you get into better shape, you may notice deeper, more restful sleep. Exercise helps reduce stress and improves sleep duration and quality, according to the National Sleep Foundation. You can still help yourself get better sleep by avoiding screens at least one hour before bed and consuming caffeine up to 10 hours before hitting the hay.
8. Clothes Fit Better
A very motivating sign of progress! As you build muscle and lose fat, your clothes may feel looser or fit differently. You may even find you fit into clothes you previously outgrew. Muscle tissue is denser than fat, so even if your weight stays the same, your body shape may shift in a way that’s noticeable.
9. Increased Flexibility and Range of Motion
Simple stretches and movements may become easier and less restricted over time, especially if you incorporate stretching exercises into your workouts. This improved range of motion makes daily activities smoother and you less prone to injury.
10. Enhanced Mental Clarity and Mood
Physical activity increases endorphin levels, lifting your mood and promoting mental clarity. If you feel more positive and clear-headed after a few months of regular exercise, keep up the hard work and enjoy the good vibes.
11. More Energy Throughout the Day
Regular exercise improves circulation and oxygen levels in the blood, which boosts energy. Feeling more energetic throughout the day instead of tired is another strong indicator that you’re getting into better shape.
12. Lower Blood Pressure
Exercise can improve heart health and lower blood pressure over time. Regular workouts strengthen your heart, allowing it to pump more blood with less effort. If your blood pressure readings are coming down, you’re likely seeing one of the great health benefits of fitness.
13. Faster Recovery After Physical Activity
Recovery time improves as your body adapts to the new demands placed on it. If you’re bouncing back faster from activities that once left you sore or tired a couple months ago, it’s yet another sign of increased endurance. It’s okay if you don’t experience a rapid recovery every time – remember that your trainer is gradually increasing the intensity of your workouts to bring you the benefits we’re describing.
14. Greater Confidence and Sense of Well-being
Physical achievements, no matter how small, build self-confidence. Feeling proud and confident in your body’s abilities is a mental and emotional sign of progress that can be just as rewarding as physical ones. Not many people have the drive and determination to get into shape at any age in life, but in their 60s and up…that’s something to feel good about.
15. Improved Skin Tone
Exercise increases blood flow, which nourishes skin cells and helps keep them vital. More circulation means more oxygen and nutrients delivered to the skin, giving you a natural glow that reflects your overall health. Who’d have thought that working out was the true fountain of youth?
16. Stronger Immunity
Regular physical activity will help strengthen your immune system. If you notice you’re not catching colds or other illnesses as easily, this could be due to the immune-boosting benefits of fitness.
17. Lowered Blood Sugar Levels
Exercise helps regulate blood sugar levels, which is crucial as you age. Consistent activity can improve insulin sensitivity, making it easier to keep blood sugar in check if you have, or are at risk of, diabetes.
18. Feeling Motivated to Keep Going
Last but not least, feeling excited to continue your routine is a huge sign of progress. Once you start experiencing the benefits, you’re more likely to keep going, ensuring long-term health and fitness gains.
Final Thoughts
Every step toward better fitness in your 60s and beyond can significantly enhance your quality of life. Keep celebrating these small wins—they’re all proof that you’re getting healthier and stronger. Remember, it’s not about perfection but progress, so keep moving forward!
That’s why we recommend scheduling as many workouts with an ElderFIT trainer as possible. It’s a great way to keep you committed to improving your fitness levels so you can start enjoying all the benefits of being in better shape.