I used to feel like regular exercise was something reserved for fitness fanatics or people with extra time and money.
Then I hit my forties, became a single mom juggling multiple responsibilities, and realized that neglecting my health isn’t an option if I want to stay active—and financially stable—later on.
The truth is, staying healthy now can mean fewer medical issues and lower health expenses later in life.
I’m no doctor, but I’ve seen firsthand (through my own life and through the older adults in my family) that steady, moderate exercise can make a huge impact on how well we age.
And the good news is that you don’t have to dedicate hours to the gym or become an extreme athlete.
A handful of simple, doable exercises done daily can keep you active, reduce hospital visits, and ultimately save money on medical bills.
Below are six exercises I’ve come to rely on—or have seen others rely on—to stay physically strong.
They’re easy to adapt, require little to no equipment, and are suitable for most folks looking to protect their future selves.
1. Begin each day with gentle stretching
Do you wake up feeling stiff or achy?
That’s exactly why a short stretching routine first thing in the morning can be a game-changer.
It doesn’t need to be elaborate—just a set of simple stretches targeting your neck, shoulders, lower back, and hamstrings.
When I first started, I’d only stretch for about five minutes, but I quickly noticed less tension in my back and fewer headaches.
Now, it’s how I begin nearly every day.
A few gentle forward folds to loosen the spine, some shoulder rolls to wake up the upper body, and ankle rotations to keep the joints lubricated can make a surprising difference.
Experts like Dr. Kelly Starrett, who focuses on mobility and movement, often emphasize that daily stretching can improve range of motion and lower the risk of injury.
When your muscles and joints are more flexible, everyday tasks—like lifting your grocery bags or bending down to pick up a dropped pen—are far less strenuous.
Less strain means fewer aches, which can mean fewer costly trips to healthcare providers over time.
2. Take a brisk daily walk (or two)
Walking is the unsung hero of exercise. It’s free, accessible to most of us, and doesn’t require fancy gear—aside from comfortable shoes.
The beauty is that it also helps keep your heart healthy, and a healthy heart is one of the best safeguards against future medical expenses.
According to the Mayo Clinic, consistent walking can lower blood pressure, improve cardiovascular fitness, and reduce the risk of Type 2 diabetes.
With those conditions being major drivers of hospital bills for many people in their 60s, it’s no small benefit.
I usually slip in a 20-minute walk before lunch and then another in the evening if my schedule allows.
Sometimes I involve my son, turning our walk into a chance to chat about his day. Other times, I pop in my earbuds for a quick mindfulness session.
The key is consistency. If 20 minutes feels too long at first, start with 10.
A little activity every day beats occasional bursts of intense exercise that leave you exhausted and frustrated.
3. Strengthen your core with planks or modified planks
Have you ever noticed how much your midsection is involved in daily tasks?
From standing upright to lifting boxes (or kids, in my case), your core is often the unsung hero of stability.
Planks are my go-to move for core strength. You don’t need weights or machines—just your body and a few spare moments.
If the standard plank on your toes and forearms feels too challenging, try a modified version on your knees.
As noted by personal trainer Bret Contreras, a strong core enhances balance and reduces the risk of lower back pain.
He’s been known to say that a well-conditioned midsection can support everything from posture to everyday movements.
And if you’re not straining your back or dealing with frequent aches, chances are you’ll save on pain medications and doctor’s appointments.
I started with 15-second planks and gradually built up. For me, it wasn’t about trying to break a record; it was about feeling stable and supported in my torso.
Now, holding a 60-second plank feels empowering—like I’m giving myself a small head start in the race against age-related issues.
4. Incorporate squats or sit-to-stand exercises
Squats often get portrayed as the domain of bodybuilders, but they’re actually incredibly functional.
Think about how many times a day you go from sitting to standing. That’s a squat-like motion right there.
When I started introducing squats into my day, I noticed immediate improvements in how I carried myself.
My legs felt stronger, and climbing stairs became less of a chore.
Over time, I realized that building lower-body strength also helps with preventing falls—one of the biggest risks for older adults.
For those who find full squats challenging, the sit-to-stand exercise is a great alternative.
Grab a sturdy chair, sit down, and then stand up without using your hands if possible. Do it slowly at first to build confidence.
Once you can do several in a row comfortably, you’ll realize how much more stable you feel.
Fewer falls mean fewer fractures or sprains—both of which can lead to hefty medical bills.
After seeing my aunt suffer a hip fracture that set her back thousands of pounds in hospital expenses and months of rehab, I’m convinced that investing a little time in leg strength now is a wise move for the future.
5. Practice balancing on one foot
Ever tried closing your eyes and balancing on one foot?
It can be humbling, but it’s incredibly effective at training your body’s proprioception—basically, your awareness of where you are in space.
When we talk about “aging gracefully,” we often think about looking good. But in reality, it’s about maintaining our independence and preventing the mishaps that lead to hefty healthcare costs.
Balance is key to that.
One tip I’ve encountered is to stand on one foot while brushing your teeth—making it a mini daily balance challenge.
Sure, it’s a bit silly at first, but you end up turning an everyday routine into a functional exercise.
This kind of practice strengthens the small stabilizer muscles in your ankles and knees.
Strengthening them helps you dodge potential tumbles that can cause fractures, bruises, or worse.
Spending less time in the emergency room is always a plus, especially in your 60s and beyond, when recovery can be slower.
6. Add a dose of gentle yoga or tai chi
Last but definitely not least, let’s talk about yoga and tai chi.
I’ve dabbled in both, and while I don’t consider myself an expert by any stretch, I can vouch for how calming yet effective they are.
Yoga, for instance, focuses on flexibility, balance, and core engagement.
Tai chi emphasizes slow, controlled movements that reduce stress on the joints and improve overall coordination.
Both are praised by medical professionals for boosting longevity and lowering stress levels—factors that significantly impact how much we spend on healthcare in our later years.
The more we can lower stress, the better our immune system functions, and the less prone we are to a range of illnesses.
Besides, these practices help keep joints limber and muscles engaged in a low-impact way, which is perfect for those who might find more intense exercises intimidating.
If you’re new to yoga or tai chi, consider starting with a beginner video online or attend a gentle class at a local community center.
I’ve found it helps to let the instructor know you’re just starting out, so they can guide you through modifications.
Wrapping up
Here at DM News, we believe that success isn’t just about adapting to digital trends in the business world.
It’s also about taking care of your physical and mental resources so you can keep thriving in the long run.
And let’s face it: nothing disrupts your personal and professional goals quite like unexpected hospital bills or a long recovery from an avoidable injury.
By committing to these six simple exercises, you’re building a foundation that helps protect you from some of the biggest health pitfalls people face in their 60s.
You don’t have to be perfect; you just have to be consistent.
So why not start today? Your future self—and your wallet—will thank you.
