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Fitness Advice for Older Adults. | Davey Wavey Fitness

Fitness Advice for Older Adults.

Dear Davey,

I am a 63 year old male that started exercising about a year ago. I use a treadmill for an hour a day, five days a week. This amounts to about 3 miles a day. I have increased the elevation to 2 – 2.5 and increased the speed to 3 mph. Is this sufficient for someone my age?


Dear Doug,

While the amount of time you spend at the gym is certainly sufficient for great results (regardless of age), you’ll need to modify the exercises that you’re performing.

Right now, your routine focuses exclusively on cardio at the expense of strength training. Strength training is crucial – and this is especially true for aging populations. As we get older, we tend to lose our muscle mass. This muscular degeneration, in turn, limits the activities in which we’re able to engage and further slows metabolism.

By engaging in strength training, you can stop and reverse muscle loss. If you plan on spending an hour at the gym, ensure that you’re spending at least half of that time lifting weights or using the weight machines. Maintaining (or even building) muscle will greatly improve your quality of life and enhance your results.

Moreover, I remind clients that 45 – 60 minutes of cardio is the absolute maximum limit. Around and after that point, the body releases a stress hormone called Cortisol that retains belly fat. Too much cardio isn’t a good thing.

The ideal speed and incline of the treadmill is different for different people, and it depends on your goals. If you’re looking to reduce fat, it’s best to alternate between a medium and high intensity pace using a strategy called interval training. If you’re just looking to maintain general health, it’s fine to keep at a steady pace and incline – but both the speed and incline will be different for different people. You may be able to progress beyond 3 mph, or you may not. If you feel unsafe at faster speeds, keep adding to the treadmill’s incline to increase intensity.

And, of course, it’s always a good idea to check with your doctor before developing an exercise regime.

Davey Wavey

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. For calarity:

    “45 โ€“ 60 minutes of cardio is the absolute maximum limit” — that’s in one session, correct? Can you do one 45 min session in the morning and one 45 minute session in the afternoon?

  2. what about distance runners like marathoners or triathletes? Does Cortisol have an effect on them as well?

  3. Don’t forget that resistance or strength training also helps slow the inevitable decrease in bone mineral density that is responsible for osteopenia and osteoporosis in men and women as we age.

  4. Iconoclast says:

    Nice PhotoShop job on that pic. It took me a moment to realize it.

  5. Thanks for the tip on the cortisol. Always helpful. But @Steve and Tom if u got answers can u repost or Davey can u post the answers to their questions here pls. Thanks. ๐Ÿ™‚

  6. Thanks for this article. It’s important for people to note that it is NOT a one size fits all situation when it comes to exercise. Many unique needs, including age, can impact the type and intensity of exercise recommended.

  7. This is the perfect website for everyone who would like to find out about this topic. You know a whole lot its almost hard to argue with you (not that I actually would want laugh out loud). You definitely put a fresh spin on a subject that has been written about for many years. Great stuff, just great!