As we age, it’s common to want to find ways to slow down the process. While there are many products and treatments that claim to be the miracle cure, the secret to aging well is simple: exercise. Physical activity provides countless benefits to your body and overall health, making it the key to leading a long and healthy life.
To help you stay active and in shape, we’ve put together a list of the best exercises for anyone over the age of 60. These exercises will help you improve your strength, balance, posture, core stability, and mobility, making it easier for you to tackle everyday activities with ease.
Strength training is a crucial part of any fitness routine, especially as you get older. This type of exercise helps you build muscle, improve bone density, and maintain a healthy weight. In addition, strength training can help you avoid injuries and falls, which can be particularly dangerous as you age.
Here are two strength training exercises that are particularly effective for anyone over 60:
#1. Carrying
Carrying is an easy exercise that you can do with just a few household items. This exercise helps you build grip strength, as well as strengthen your back and lower body muscles. To perform a carrying exercise, hold onto a set of dumbbells or a household item (like a water jug) and carry them for one or two minutes. You can increase the weight as you get stronger.
#2. Deadlifts
Deadlifts are another great strength training exercise that can help you improve your hip hinge, build stronger leg and lower back muscles, and increase your overall strength. To perform a deadlift, stand with your feet shoulder-width apart, hold free weights at your sides, and hinge at the hips to lower the weights down the outside of your legs. Once you feel a stretch in the back of your legs, bring the weights back up. Aim for three to eight repetitions in one set, and four to five sets daily.
Cardiovascular exercise is essential for maintaining heart health, increasing endurance, and improving overall fitness. Here’s one of the best cardiovascular exercises for anyone over 60:
#3. Burpees
Burpees are a full-body exercise that can help you improve your strength, endurance, and coordination. To perform a burpee, start in a standing position, then drop down into a push-up position. Perform a push-up, then jump your feet forward and stand up. Finish by jumping in the air. Repeat this exercise for 30 to 60 seconds, taking breaks as needed.
Stretching is a crucial part of any exercise routine, as it can help you improve your flexibility and range of motion. Here are two stretches that are particularly effective for anyone over 60:
#4. Toe Touches
Toe touches are a great way to stretch your hamstrings and lower back muscles. To perform this stretch, stand with your feet shoulder-width apart and slowly lower your upper body towards the ground. Try to touch your toes, or get as close as you can without causing pain. Hold this position for 15 to 30 seconds, then slowly rise back up.
#5. Hip Flexor Stretch
The hip flexor stretch is great for improving hip mobility and reducing lower back pain. To perform this stretch, kneel on one knee with your other foot in front of you. Slowly shift your weight forward, keeping your back straight and your core engaged. Hold this position for 15 to 30 seconds, then switch legs.
#6. Band Pullaparts
This exercise involves using a light or medium resistance band to work on your upper back muscles. Hold the band with both hands and pull it apart until your hands are aligned with your torso, while squeezing your shoulder blades together. Hold for a few seconds and then return to the starting position. Do 3-4 sets of 20 reps.
#7. Split Squats
The split squat is a lower body exercise that involves lunging forward with one foot while the other foot remains behind. Keep your core tight and lower your body until your back knee touches the ground. Push back up through your front heel and flex your glutes at the top. Do 3-4 sets of 10 reps per leg.
#8. Pushups
Pushups are a classic exercise that work your chest, shoulders, triceps, and core. Start in a plank position with your hands shoulder-width apart and your body in a straight line. Lower yourself down until your chest touches the floor and then push back up. Keep your core tight and glutes squeezed throughout the movement. Do 3-4 sets of 10-20 reps.
Conclusion
By incorporating these exercises into your fitness routine, you can improve your health and quality of life as you age. Whether you’re looking to improve your strength, endurance, or flexibility, these exercises will