Enjoy an active life in the golden years with these 5 exercises that’ll help you maintain your healthy, strong body after 60.
How well you can maintain your mobility, flexibility, and strength as you age depends on how well you take care of your body.
Learn to master these 5 dynamic, strength-building exercises to safeguard your body in your 60s and beyond.
Exercise is the best way to bulletproof your body from age-related muscle loss and declines in flexibility and mobility.
In particular, you need exercises that’ll strengthen your body, and improve your range of motion, and mobility. These five exercises are dynamic and functional. They incorporate movements you repeat in your daily life and add strengthening for a stronger body.
Once you go through every one of these exercises, you’ll hit every major muscle group in your body from the legs and glutes to shoulders and arms.
5 Exercises You Must Master To Bulletproof Your Body After 60
Here are 5 exercises you must master to bulletproof your body after 60.
1. Dumbbell Lunges
Lunges are a great age-proofing exercise that trains you for walking. They not only engage your hamstrings and glutes, but they also recruit your core muscles to maintain upper body posture and stability.
If you are new to exercise, practice bodyweight lunges first. Once you are comfortable with the proper lunge form, add a pair of dumbbells.
This lower body exercise also trains one side of the body at a time, correcting any muscular balances you may have.
How to perform dumbbell lunges:
- Grab a pair of dumbbells in each hand and stand straight with your feet hip-width apart.
- Engage your core and take a moderate step forward with one leg.
- Lunge down by bending the front knee. Pause once your front knee is bent at a 90-degree angle. Your torso should be upright and balanced throughout.
- Press through your front foot to straighten the front knee and bring the front foot back to the starting position. Switch sides and repeat. Complete 10 repetitions on each side.
2. Single Leg RDL
Single-leg RDL is a great balance exercise that builds your lower body strength and lean muscle. It requires some balance and stability to begin with, so if you are new to this exercise, start with no weight.
You can also keep one hand on a wall for support.
Once you have enough balance and strength, you can add a lightweight pair of dumbbells.
How to do the single Romanian deadlift:
- Stand with your feet shoulder-width apart. Shift your weight on your right foot and slightly lift your left foot off the floor.
- Bend your right knee slightly and tighten your core and glutes.
- Keeping a neutral spine and flat back, hinge your hips back to bring your torso lower to a point it’s almost parallel to the floor.
- As you bring your torso down, bring your left leg up. Try not to keep your hips turning as you bring your torso down. Pause for a moment and come back to the starting position, bringing your left leg down at the same time.
- Complete 8-10 repetitions and switch sides.
3. Glute Bridge
The glute bridge activates your glutes, strengthen your hamstrings, and works the entire core. It’s a great way to not only stretch your back but also work the lower body without adding pressure to the lower back.
How to perform the bodyweight glute bridge.
- Start on your back on the floor with your knees bent at a 90-degree angle. Keep your feet flat and rest your hands at your sides.
- Pressing the pelvis into the floor, lift your hips off the floor until your knees, glutes, and shoulders are in a straight line. Be sure not to overextend your back and squeeze your glutes while pressing up the pelvis.
- Hold your bridge position for 1-2 seconds before returning to the start position. Compete for 8-10 reps for the dynamic glute bridge.
- To perform the bridge hold, hold the top position for longer and complete fewer reps.
4 & 5. Floor T & Y
Shoulder health is extremely important as you age. It’s also the area that tends to be neglected in regular workouts. Keeping your shoulders healthy, strong, and functional can be achieved with a few floor exercises.
The floor Y’s and T’s are one of the most effective exercises for strengthening this upper part of your body.
How to perform the floors T and Y:
- Lying on your stomach, straighten your arms down by your sides, with your palms facing your pockets.
- Lift your arms off of the ground, elevating them toward the ceiling.
- Hold this position for 10 seconds, then return your hands to the ground. Repeat 10 times per session. (this is the “I” motion).
- Next, while still lying on your stomach, straighten your arms out to the side, with your palms facing the ground.
- Attempt to lift the backs of your hands up toward the ceiling.
- Hold this position for 10 seconds, then return your hands to the ground. Repeat 10 times per session. (This is the “T” motion).
- After this, position your arms above your head, with your thumbs pointed toward the ceiling.
- Lift your arms up toward the ceiling, holding this raised position for 10 seconds. Repeat 10 times per session. (This is the “Y” position).
- Perform each of these three movements once per day as described.