Overview

• Harvard-linked research highlights tai chi, Wing Chun and aikido for gains in balance, coordination, sleep quality and cognitive function in older adults.
• The Escuela Europea del Deporte recommends two to three resistance sessions per week lasting 30–45 minutes with a 10‑minute warm-up and rest days for recovery.
• Specialists maintain that walking is a safe aerobic base but should be combined with strength work to counter muscle and bone loss, citing Copenhagen research on motor‑neuron connections.
• Trainers single out squats as a functional exercise that builds lower‑body strength, stimulates bone density and helps reduce fall risk in people over 60.
• Suggested routines use light weights, bands or bodyweight for 1–2 sets of 10–12 repetitions with progressive difficulty, with instructions to stop and consult a professional if pain occurs.