It is recommended that individuals 60 years old and up get around 150 minutes (2 and a half hours) of moderate-intensity and muscle training exercise a week.

Gauge what intensity is right for you by how you feel — moderate activity can feel somewhat hard. Here are clues that your exercise intensity is at a moderate level: your breathing quickens (but you are not out of breath), you develop a light sweat after about 10 minutes of activity, you can carry on a conversation — but you cannot sing.

Vigorous exercise intensity can feel challenging. Here are clues that your exercise intensity is at a vigorous level: your breathing is deep and rapid, you develop a sweat after only a few minutes of activity and you cannot say more than a few words without pausing for breath.

Both moderate-intensity and muscle training are important, but an essential step before this is stretching. This improves mobility, balance and warms up the body -- Healthline.com offers a great exercise plan that includes stretching.

Stretching can be done everywhere and should be a daily routine for ages 60 and up. There are targeted stretches for each major part of the body: neck extension and flexion (the up and down movement of the neck) shoulder and arm overhead stretch, seated toe top, upper back stretch and seated hamstring stretch. The full list with instructions can be found on morelifehealth.com.

Good exercises include swimming and water aerobics, chair and restorative yoga, walking, resistance band workouts, stretching and wall push-ups. These are easier on the body and will not cause major strain on the body, joints and muscles.

If you prefer outside workouts, make sure you dress in warm layers and consider a compression sock with Merino wool. Merino wool provides natural thermoregulation and moisture management, making them great for all day, everyday wear. This fabric is naturally durable, antibacterial, and blister-proof. Sigvaris offers different varieties of Merino wool socks and all Sockwell products are made with this wool.

If you prefer group workouts, then community centers are the place for you. They often offer all the recommended classes for older age groups and can help modify moves when needed.

At home workouts are a great alternative, especially during days of inclement weather. Using household items like cans of soup or water jugs can be great options for muscle training. Household items like PVC pipes and wood can be used to create DIY weights. Moderate-intensity exercising can include walking around the house or on a treadmill, if accessible, and dancing. YouTube also offers good on-demand at-home workouts, including yoga.

Shape.com has great how-to's for making at-home weights and YouTube creator Rom DGs’ video shows how to make several types of weights from everyday household objects.

Older age groups should avoid exercises like abdomen crunches, squats (chair squats are ok), deadlifting, high intensity interval training (HIIT), long distance running, overhead and bench presses, toe touches, power cleaning and stair/rock climbing. These activities could result in bodily injury because of the strain on your body.

Household cleaning tasks can burn calories too and can count as exercise. Some gentle cleaning tasks are dusting, sorting clothing and silverware to polish. Power cleaning and other extreme methods are too aggressive on the body.

If you are just starting to exercise or do not know where to begin with weights, More Life Health offers helpful YouTube videos that go step by step through the exercises. Each workout can be modified to cater to your needs and mobility.

When the colder weather creeps in, it can be hard to find exercises to stay active without having to take necessary precautions. At home and indoor workouts are great options that provide several types and are easily modified. Which activity are you going to try this winter?

Resistance band training is fabulous for older adults. It's slow, controlled, and can improve flexibility, balance, coordination, and strength while protecting the joints. 

There is even evidence that resistance training can help with arthritis and joint pain - more reason to move with these gentle yet effective exercises. 

Other benefits for seniors of using resistance bands: 

• They are light and are therefore easy to carry 
• They can be used anywhere: in a park, at home, with no need for a gym 
• Often the exercises can be done in a seated position, therefore useful for those with limited mobility 

 If you don't have resistance bands yet, click here to learn more. 

Here are our top 5 resistance band exercises for seniors. Enjoy! 

Overhead arm raises 

These exercises will help you strengthen your arms and shoulders. You'll be able to reach high objects more efficiently, and you'll enjoy greater flexibility in your upper body. 

• Stand with your feet hip-distance apart, and wrap your resistance band under one foot. We'll start with the right foot. 
• Ensure the resistance band is securely underneath the heel of your foot so that it doesn't snap up during the exercise. 
• Hold the other end of your resistance band in your right hand. Bring your arm up so that your elbow is pointing towards the ceiling. Your hand should be just behind your neck. 
• Slowly straighten that arm above your head while keeping hold of the resistance band. Pause at the top and then bring the arm back down and repeat on the other side. 

Variation while seated:  

• Wrap one end of the resistance band around the leg of a desk or table or another stationary object.  
• Using one hand or both hands together, hold the other end of the band.  
• Raise your arms above your head. 
• Pause at the top. Slowly bring your arms back down.  
• Repeat as needed. 

Watch this video to help you through the steps. 

 Variation while standing:  

• Stand on the middle section of the resistance band with your feet hip-distance apart.  
• Hold one end of your resistance band in each hand.  
• Keeping your arms straight (but without locking your elbows), raise your arms until they reach shoulder height.  
• Pause at the top and bring them back down. 

Use this video to help you through the exercise. 

Bicep curls 

This exercise will help you carry groceries as well as small children.  

• Standing in the same position as Variation 2 of the above exercise, keep your elbows close to your sides as you raise your hands to do bicep curls.  
• Pause when at the top, then release back down.  
• Repeat.  

Here’s a Bicep Curl video.  

Sitting knee extensions 

This exercise strengthens your leg muscles as well as the tendons around your knees. You'll be able to tackle stairs with greater flexibility and strength. 

• Tie one end of the resistance band round the leg of your chair.  
• Tie the other around your ankle (just above the joint). 
• Straighten the leg with the band, moving slowly and without locking your knee when you get to the top.  
• Pause and then bring that leg back down again. 
• Repeat reps as needed, then do the same thing on the other side. 

Use this video to watch this exercise in action.

Seated hip

This is a great exercise to keep your hip joints flexible.  

• Sit on a chair with the resistance band looped around your left thigh, and the ends tucked firmly underneath the heel of your right foot. 
• While keeping your back straight and your legs bent, lift that left knee as high as possible. This is a small movement but a powerful one.  
• Pause when your knee is as high as it will go, then lower it slowly back down. 
• Repeat as needed, then do the same on the other side.

Watch how to do this exercise with a video.

Neck workout

This exercise is good for toning up your neck, which can get stiff. You can do this neck exercise either seated or standing. 

• Wrap your band round the back of your head (a bit like a reverse headband).  
• Hold both ends of the band in both hands, with your arms bent and your hands just above your head.  
• Your elbows should be shoulder-height, with your forearms together. 
• Very slowly, while holding tightly to the band, straighten your arms while keeping your elbows high. You'll feel the resistance in the back of your neck. Important: Make sure your chin is slightly tucked in and that your head is straight. Your gaze should be straight in front of you. 
• Pause when the band is at its tightest point, then gently bend your arms again.  
• Repeat. 

You can see how to do this neck work out at the 8:40 mark. 

To find out more 

For general guidelines on resistance exercises for seniors along with more exercises, check out this page. Happy exercising! 

Barbara Fernandez is a freelance health and lifestyle writer and voiceover artist. She writes about all aspects of health and fitness, wellness, and nutrition.