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?

Strength training is essential for senior citizens to maintain a healthy lifestyle. A strong body is one that encourages independent lifestyles through improved mobility and stability. Building up and maintaining consistent body strength keeps bones healthy, prevents falls, and even reduces the pain of arthritis. Before beginning an exercise regimen at any age, it is helpful to consult the family doctor or an expert in fitness.

Benefits of Strength Training in Senior Years

Strength training at any age is important for staying fit, but it is especially vital for those in their senior years who want to remain independent and free of chronic conditions. Senior strength training can reduce symptoms related to such chronic diseases as arthritis, obesity, osteoporosis, heart disease, and diabetes. Utilizing a full range of motion trains the muscles in controlling the body while it is moving. Start slow and let results snowball as you progress. Perform movements that do not hurt and are even fun to act out. Stepping, squatting, jogging, hopping, walking, lunging, and skipping are all ways to move more.

In North America, slips and falls are among the leading reasons for injury and death among senior citizens. Strength exercises improve balance and boost confidence while moving about. By taking the time to exercise and to do some strength training, you are helping your body be strong in the face of the worst possible scenario. Beyond avoiding fatal falls, physical fitness assists in living a longer and healthier life.

Independence is important for anyone, but especially older adults who do not want to have to change their ways of life. Those that exercise regularly do not rely as much on others. With regular strength training, you can maintain the ability to walk about, bathe without assistance, cook for themselves, dress without aid, and independently use the restroom.

Beginning a Strength Training Regimen

Once you turn 50 years old, your body loses muscle strength at a rate of 1 to 2 percent per year. After 60, this goes up to 3 percent. Strength training assists in regaining the lost muscle. Exercise also slows the aging of cells. It goes beyond making seniors feel young and actually disengages the aging process of the chromosomes. Thus, you should strength train twice a week at minimum.

Lifting weights can seem daunting to someone who is just getting started. Weight lifting is just one way to increase strength, however. Instead, seniors should begin with bodyweight exercises. People who rush to lifting weights can sacrifice form and ignore biomechanics. Start with squats, lunges, dips, shoulder presses, step-ups, push-ups of some variety, and bicycle crunches. The push-ups can be on your knees or toes or against a wall or counter top.

From that point, you can begin to add weight with resistance bands or dumbbells. Also, strength work should be performed on nonconsecutive days. Cardio or walking should take up some time on the days in between to assist with recovery. This basic routine of fitness is important as it keeps the joints moving smoothly and helps maintain proper gut flora to help digestive machinery do regular work.

At-Home Exercises for Senior Strength Training

There are two easy exercises that active seniors should focus on. The first is the squat. Squats are valuable because they maintain a strong trunk and legs. They will provide confidence and power to stand up from a chair or a couch. Aging people lose strength in the butt and legs, causing difficulties in daily living. Squats fight against this loss.

The second main exercise is the push-up. Particularly for those at risk of falling, the motion of pushing upward is vital. If you strengthen your upper body and arms, you maintain control of your motions even on the floor. Combining squats and push-ups offers a well-rounded beginning to strength training for seniors.

To have a long, healthy, and independent life, strength training is essential. It boosts the immune system and the mood, both of which can suffer as aging proceeds. Strength training for seniors prevents accidents and makes those that occur less dangerous. Follow these guidelines to get started as an active, more healthy you.

Mia is a devout fitness instructor, mother, and writer. She loves sharing her knowledge through blogging, teaching, and writing. 

Valentine’s Day Look

For a show-stopping Valentine's day outfit, wear a cute red dress with a classy pair of ankle strap heels. You can even go all out with red nails and red lipstick to really spice up your look. Stay warm with a taupe coat and compression tights.

The compression pantyhose shown in the picture above feature light graduated compression to keep your legs energized all night so you can dance all night, in your heels. Remember, no Valentine's date is complete without chocolate and flowers!! Lastly, don't forget to wear your favorite compression tights so your heels don't get the best of you ;)

The Look:

Classic Monogram Saint Laurent Clutch in Black Crocodile

Dressystar Short Strapless Chiffon Party Dress

MiuMiu Suede Sandals With Embellished Heel

Henri Bendel Debutante 48” Pearl Necklace

Ted Baker Zip Front Cape Coat in Taupe

Urban Decay Naked Eyeshadow Palette

NARS Jungle Red Semi Matte Lipstick

Bling Jewelry Samba Rose Studs

Dior Vernis Nail Lacquer

Compression Pantyhose

Spring Wardrobe

It’s time to start breaking out those summer dresses ladies! Floral prints are back in action. Choose neutral colors during the spring and try to avoid "beachy" dresses that are harder to pull off in the colder months without looking out of place. To polish off your look, start adding in some summer-inspired accessories like these golden flower earrings to make your spring look pop.

But until it starts to feel like summer, you might want to keep rocking the tights. Grab a pair of compression tights to avoid having tired legs by the end of the day. They are perfect for wearing day or night. The soft microfiber fabric keeps your legs warm in the winter and cool in the summer, making these tights the perfect go-to item for any season.

The Look:

Burberry Trench Collection Round Frame Sunglasses

Marc by Marc Jacobs Jerrie Rose Stud Earrings

Forever 21 Floral Print Skater Dress

Obey The Scarab Necklace in Gold

Salvatore Ferragamo Tote

Compression Tights

Girl On The Go

Looking and feeling your best when you travel is essential. During the cold months, if your destination isn't all that warm and sunny, then throw on your favorite boots and leather jacket. Going on vacation or taking a trip for work is fun and exciting, so make sure to dress the part. After all, you never know who you might run into!

The first and most important travel tip to follow is to plan ahead! Make sure you check the weather ahead of time to bring the right clothes and shoes. Always pack extras of your essential items, like socks! Just remember not to go overboard or you might find yourself paying extra to get your overly-packed suitcase on the plane. Do some research about where you are going to plan out where you want to go, places to eat and so on.

Take out some extra money just in case something goes missing or you see something that you just can't live without. Remember to be friendly and don't shy away from asking questions. If you take a cab, ask the driver what their favorite hangouts are or what restaurant they would suggest for dinner. Try to be open to new experiences because you may never get the opportunity again. Last but not least, don't forget a camera!! Even if you're not super thrilled about your destination, you never know when you'll catch a breathtaking sunset.

Whether you are hopping on a plane or sitting in a dreadfully long car ride, make sure you bring a pair of compression socks! When you sit or stand for a long time, your legs start to ache and cramp. When you wear a pair of compression socks that provide 15-20mmHg of gradient compression, it helps to improve circulation, energize your legs, prevent swelling and reduce fatigue. The featured socks are made by Sockwell and are available in four different colors. Wear them to work, while traveling or at the gym. They are antibacterial, blister-proof and have a seamless toe closure to prevent irritation while skiing, hiking or during other sports. These soft socks are made out of Superfine Merino Wool, which provides natural thermoregulation and moisture management. These socks are durable and great for exercise, making them even more comfortable for everyday use. Now you can travel in comfort and style with Sockwell.

No matter what outfit you wear, you can find what you need to keep your legs energized. Choose from compression leggings, tights, thigh highs or socks in a variety of colors and patterns to stay comfortable where ever your travels may take you.

The Classic Little Black Dress

You know that go-to little black dress you love? Luckily it never goes out of style. Update it with new accessories and a splash of color. Grab your favorite pair of compression tights so you can dance until the sun comes up. These Sigvaris opaque thigh highs are soft, sexy and stylish. Shown in espresso, but comes in a variety of colors. The light compression helps to reduce muscle fatigue so your legs feel energized all day or night. Lastly, Never be afraid to add some flare. After all, diamonds never go out of style ;) If you're tired of letting your heels get the best of you, shop compression tights.

What outfit inspiration do you want to see next? Comment below!