Incorporate these exercises into your daily routine to build a fit and resilient physique.
Many people are determined not to let age dictate their capabilities as they step into their later years. Understanding the significance of self-care and regular exercise not only boosts your well-being but also aids in staying active and self-reliant. Combatting muscle loss, which naturally occurs with aging, is a key motivator.
If you’re on a quest for a healthier body or seeking guidance to kick-start your journey, we have a comprehensive plan for you. We consulted with Karen Ann Canham, the CEO and founder of Karen Ann Wellness, a Board-Certified Wellness Coach and Nervous System Specialist with almost 20 years of expertise in the wellness industry. She suggests focusing on five essential exercises daily for those over 60.
Let’s clarify one thing: no workout can literally “turn back the clock.” However, certain exercises can help preserve attributes associated with healthy aging, such as balance, strength, posture, mobility, and independence, according to Canham.
Let’s get one thing straight: No workout can literally “reverse aging.” However, certain moves can help you maintain qualities linked to healthy aging, including balance, strength, posture, mobility, and independence, Canham explains.
“I chose these exercises because they mimic real-life movements that adults need every day. They train multiple muscle groups simultaneously and support the physical abilities most strongly associated with maintaining independence as we age,” Canham tells us.
Sit-to-Stand
“Sit-to-stands (chair squats) strengthen the quadriceps and glutes while maintaining the ability to safely get up from a chair,” Canham notes.
- Begin seated at the front of a sturdy chair, feet under your knees.
- Lean forward just a bit.
- Try to stand up without using your knees, hands, or additional support.
- Use control to slowly sit back down.
- Perform 2 to 3 sets of 10 to 15 reps.
Brisk Walking
Lace up your sneakers and head outdoors—or hit up the treadmill—for an invigorating brisk walk. According to Canham, brisk walking helps support endurance, circulation, cardiovascular health, and metabolic function. Your goal should be to walk briskly for 20 to 30 minutes a day.
Step-Ups
“Step-ups build lower-body strength, coordination, and stair-climbing ability,” Canham explains.
- Begin by standing tall, facing a 12 to 18-inch box.
- Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
- Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
- Use control to lower back to the start position.
- Repeat on the other side.
- Perform 2 to 3 sets of 8 to 10 reps.
Bird-Dog
“Bird-dogs strengthen the core and spinal stabilizers while improving balance and posture,” Canham points out.
- Start on all fours in a tabletop position.
- Slowly extend your left arm and right leg, keeping your core braced.
- Hold for 2 seconds before returning to the start position.
- Switch sides, continuing to alternate.
- Perform 2 sets of 8 to 10 reps on each side.
Farmer’s Carry
“Farmer carries (holding weights, grocery bags, or household items) build grip strength, core stability, posture, and total-body resilience,” Canham explains.
- Hold a dumbbell or kettlebell in each hand at your sides.
- Start walking forward, keeping your torso still.
- Continue to walk for the prescribed distance or time.
- Perform 3 rounds of 30 to 60 seconds.