If you are over 60 and want to get in better shape or stay fit while adding some muscle definition, the most impactful step you can take is to incorporate strength exercises in your fitness routine. As you age, your muscle mass and strength naturally decline (a condition called Sarcopenia), which could start as early as 30 years ago. That is why it is necessary to do strength exercises Preserves muscle mass When you grow up. Fortunately, we consulted an active aging expert Rosalind Friedberg, CPTa Certified personal trainer And ARORA coach and trainer In Life Time Woodbridge, to provide you with the six best exercises to tone your body after 60 and restore muscle mass.
Strong muscles that work properly help slows down aging; It adds healthy years to your life. How do? By enhancing your ability to Leads an active lifestyle and doing everyday tasks, such as lifting and moving heavy objects. In addition to maintaining muscle mass, strength training can boost your bone density, Improve your mobilityand reduce the risk of falling, according to Mayo ClinicAll of which lead to a significant improvement in your quality of life.
We hope you’re convinced that strength training is required if you want to live a long, healthy life (looking great is just a bonus). If so, let’s dive into Frydberg’s best exercises to tone your body after 60 and stay in great shape. And then, don’t miss it The best indoor cardio exercises to increase your stamina as you age.
It’s time for an upper body exercise next It causes solid burns to your legs. With your feet planted on the resistance band, perform 10 bicep curls on each side, alternating between repetitions. “Pay attention to the position of your wrist. It should lie flat when you curl your arms,” Friedberg says. “Go as high as you can, then come down slowly while flexing your biceps against the resistance for best results.” Repeat for three sets of 10 reps for each arm with 30 to 45 seconds of rest between sets.
Lateral walking + small pulses
For this exercise, hold a resistance band with one handle in each hand. Next, step on the bar with both feet close together. Pull the bar using your arms until there is resistance and the bar is taught. Walk horizontally for six steps in either direction. Engage your thighs and core to perform the side step. “You will feel like you are using your right leg when moving to the right and left when moving to the left,” Friedberg explains. “Make sure you are traveling in a straight line with one foot after the other.”
Do six steps in one direction, then six steps in the other. Then, pause and rest for 30 to 45 seconds before taking another round of six steps in each direction. Complete three rounds in total. “After three rounds, bring your right leg out while holding the bar with both feet flat on the floor. Do 10 reps for each leg,” Friedberg advises. “This is a great move to settle in and move around as you age.”
After biceps curls, you’ll move straight into hinge rows, which are an excellent exercise for toning the muscles in your back, arms, chest, and quads. “Holding the handles of a resistance band in each hand, push your tailbone back while keeping your chest strong and your head in line with the back,” Friedberg explains. “Pull up with both handles at the same time. Keep your back flat and pull your elbows into your back pockets.” Do three sets of 10 repetitions, resting 45 to 60 seconds between sets.
X band for high traction
Moving on to the shoulder exercise, stand tall with your feet shoulder-width apart and hold tight on the resistance band. Alternate your grip by crossing the handles so that the bar creates an X-shape. Flex your abs as you tighten the band, Friedberg says. “Keep your forearms and wrists flat (think of pulling up to the chest. Your elbows should be widened.” Pause when the bar reaches chest height and there is the most resistance. Hold for one to two seconds before slowly lowering back to the starting position. Repeat Do this for three sets of 10 repetitions, then rest 45 to 60 seconds between each set.
Because the biceps exercises you did earlier worked the front of the upper arms, it’s a good idea to do triceps extensions to target the muscles in the back of the upper arms to strengthen the entire arm and help prevent muscle imbalances.
Start by placing the bar on the floor while holding one handle in your right hand. Step on the belt with your right foot. Keep in mind that the closer your foot is to the handle, the less resistance in the strap. Next, place your left foot zigzagging slightly in front of the belt. While holding the handle, bring your right arm back so that your elbow is pointing up to the sky. Slowly extend your right arm over your head until it is almost straight but your elbows are not locked. Pause for one to two seconds before slowly lowering your arm while keeping your elbow still.
“If this movement is too difficult, you can use your other arm to help push the arm back,” Friedberg says, adding, “This exercise will help tone your triceps nicely.” Do three sets of eight reps for each arm with 45 to 60 seconds of rest in between.
One leg hinge with row
To complement this full-body resistance band exercise with another lower-body exercise, let’s switch to the single-leg hinge (with the addition of a row to help tone your upper body). “This exercise strengthens your back muscles, tones your glutes, improves your balance, and tones your arms,” Friedberg says.
First, place your right foot on the resistance band while holding a handle in each hand. Maintaining tension on both sides of the bar, then slide your left foot slightly behind you with the toe pointing down. At the same time, push your tailbone back while stopping at the waist. Next, lift your leg as high as you can without turning your hip. Pause at the top while balancing, then slowly lower back to the starting position. Do three sets of six repetitions for each leg with 30 to 45 seconds of rest in between.