From Memory to Muscle Strength: 8 Exercises for Over 60
It's never too late to get in shape! After age 60, even small improvements in muscle strength can help prevent falls and increase independence. We all know that exercise is good for our health, but it also positively affects mental well-being. The exercises listed here are easy to follow at home or in the gym with just a few minutes of instruction from your doctor or physical therapist.
Benefits Of Exercising At 60
Exercise has a lot of benefits that start at any age. However, there are some additional benefits of exercising after 60 years old. Here's a list of the many good reasons to start an exercise program:
A stronger immune system
Exercise gives your immune system a boost, which can lessen the severity of colds and other illnesses. It also cuts down on inflammation throughout your body, so you can recover more quickly from injuries or even surgery.
A longer life
Individuals who exercise regularly have been shown to live an average of three years longer than those who do not exercise at all! That's a pretty impressive benefit, considering that most people only live to be about 75 years old.
A healthier heart
Exercise is great for your heart, and it can help prevent many of the most common causes of death in older adults, including stroke, high blood pressure, diabetes, and obesity. It also reduces stress on the cardiac system by reducing body fat and blood pressure.
Better sleep
Exercise can help your body wind down at the end of a long day by releasing mood-boosting neurotransmitters like serotonin and dopamine, which improve your ability to fall asleep quickly and stay deep in REM or dream sleep longer. Regular exercise also helps boost energy levels during the day, so you get more out of your waking hours.
More energy
After 60, many people start to feel the effects of fatigue more often due to a variety of factors, including poor eating habits, stressful lifestyles, and lack of exercise. Regular physical activity increases blood flow throughout your body, giving you more access to stored fat for fuel while at the same time releasing endorphins and stimulating brain function.
More motivation
Exercise is a great way to release stress and anxiety throughout your body, which can help you achieve greater clarity on the issues at hand. This positive mental state also helps motivate you to stay active to feel better about yourself in general, even when it's not "gym time.”
Build bone density to help prevent fractures
Osteoporosis is a condition in which the bones become porous and brittle, so they break more easily. Suppose you have osteoporosis or are at risk for it due to family history or lifestyle factors like alcohol consumption, smoking, and poor nutrition. In that case, exercising can help prevent fractures by increasing bone density.
Improve coordination
Exercise can improve your balance and coordination, which is especially helpful as you age or have a history of falls. This makes it much easier to do everyday tasks like getting out of bed in the morning, taking a shower by yourself, or carrying groceries into the house.
Increase range of motion
Range-of-motion exercises are simple movements that help improve the flexibility in your joints and muscles. They are a great way to increase strength, prevent injuries and prepare for more rigorous workouts later on down the line.
How Do You Start Working Out At 60?
The easiest way to get into a workout routine is with the help of your doctor or physical therapist. They will be able to recommend specific exercises based on your medical history and overall health at this point in life.
If you have no medical problems, going for a daily walk around the neighborhood can burn some extra calories while helping improve bone density and range of motion.
Suppose you have medical problems, such as arthritis, osteoporosis, or poor circulation that could be exacerbated by exercise. In that case, it's best to start slowly and work your way up until you can tolerate a more rigorous workout routine.
Just like in younger people, the key is consistency: aim for at least 30 minutes of physical activity five times a week.
What Exercises Should Seniors Do Daily?
There are a number of exercises that seniors can do on a daily basis to help increase strength, reduce stress and prevent injuries.
Some great basic movements include:
Chair Squat
This kind of exercise is great because it helps you build strength in your legs, hips, and back without placing too much pressure on any one area.
To do this exercise:
Begin by standing with feet shoulder-width apart while facing away from the chair or bench behind you. Bend knees slightly to lower into a squat position, then place hands on the top of the chair for support.
Press through heels to stand while squeezing glutes (butt muscles) at the top of the movement. Repeat 12-15 times, then rest and repeat for a total of two or three sets.
For more details about this exercise, watch the video below:
Leg Extensions
This is another great exercise for seniors who are looking to help increase leg strength and muscle tone.
To do this exercise:
Begin by sitting in a chair or bench with feet flat on the floor, then place hands behind you for support. Slowly extend one leg out until it's parallel to the ground, keeping the knee slightly bent throughout the movement.
Slowly lower until foot touches the ground, then repeat for desired reps. Repeat with other legs, resting and repeating two or three times on each side (or as recommended by your doctor).
To learn more on how to do this exercise properly, watch this video below:
Chair Dips
This exercise can be done in a chair or bench that has arms to act as supports while standing behind it. Make sure to have someone nearby in case you need help getting up from this exercise.
To do the chair dip:
Place hands on either side of hips, back straight, and feet together with toes touching the floor behind you. Slowly bend arms to the lower body towards the ground, then push away through arms to raise body again until elbows are at a 90-degree angle.
Repeat 12-15 times, then rest and repeat for a total of two or three sets.
See this amazing video to do it properly:
Chair Yoga Pose
This exercise can help increase flexibility in the hips, lower back, and shoulders. It's also very easy to do without going to a yoga studio or purchasing any special equipment.
To do this pose:
Begin by sitting on a chair with feet flat on the floor, then extend arms out in front of you at shoulder height with palms touching. Slowly lean back until you feel a pull but don't push yourself too far - just enough to where it feels slightly uncomfortable.
Hold for 30 seconds, being very careful not to fall out of the pose, then slowly return to starting position by sitting up straight again and bringing your arms down in front of your body.
Repeat this movement once more, then rest and repeat for a total of two or three sets.
For proper work, see this video:
Dumbbell Curls
This is a great exercise for seniors because it helps build forearm and bicep strength.
To do this movement:
Sit in a chair with feet flat on the floor and knees bent at a 90-degree angle (or as recommended by your doctor) while holding weights with palms facing up towards the ceiling. Slowly bend elbows to lower dumbbells towards shoulders, keeping upper arms still in place.
Slowly straighten elbows back to starting position (don't lock them), then repeat for desired reps while taking care not to drop weights or lean forward too much.
Repeat 12-15 times, then rest and repeat for a total of two or three sets.
For more knowledge, watch this video:
Chair Side Bends
This exercise can help improve balance, strengthen abdominals, and is very easy to do.
To do this movement:
Sit in a chair with feet flat on the floor, then slowly lean body towards the outside of one foot while keeping back straight (similar to when you stretch). Hold for three seconds before leaning towards another side for the same amount of time.
Repeat 12-15 times, then rest and repeat for a total of two or three sets on each side (or as recommended by your doctor).
For more details, watch the video provided below:
Wall Squats
This exercise can help improve balance, strengthen abdominals, and is very easy to do. To prepare for this movement: Begin by facing the wall with feet about a foot away from it and slowly squat down until thighs are parallel to the ground.
Slowly come back up, being careful not to lock knees or lean forward too much, then repeat 12-15 times for a total of two or three sets (or as recommended by your doctor). Repeat this movement once more, then rest and repeat on another side if desired.
For the benefits of this exercise, see the video provided:
Shoulder Presses
This exercise can help build shoulder strength and is very easy to do with little risk of injury or strain on the body.
To prepare for this movement:
Sit in a chair (arms should be bent at a 90-degree angle), then slowly lift arms up until palms are facing forward, keeping elbows slightly bent throughout the movement.
Slowly lower arms back down to starting position, then repeat 12-15 times for a total of two or three sets (or as recommended by your doctor). Repeat this movement once more, then rest and do another side if desired.
Learn how to do this exercise correctly by watching this:
Healthy Lifestyle At 60+
As we get older, the concept of living a healthy lifestyle becomes even more important.
We need to make sure that our bodies are fit and strong in order to go about daily activities such as cooking, cleaning, or caring for grandchildren without feeling too tired or weak. That's why it is so crucial that seniors take advantage of proven exercises that can help build muscle strength and endurance.
It is also important to eat healthy food such as rich in antioxidants and omega-three fatty acids.
As we age, it is also important to take preventative measures such as regular exercise or attending a class at the local gym in order to fight diseases like high blood pressure and cholesterol that could lead to heart attack, stroke, or other issues later on down the line. By following these tips, we can continue living an active lifestyle well into our golden years.
