Exercises Essential for Individuals in their 60s to Maintain Fitness and Strength Throughout Life

As individuals advance in age, maintaining balance, stability, and coordination becomes a challenge. strengthening muscles through functional workouts can help counteract this decline, enhancing mobility for a longer period.

Functional exercises mimic daily activities, strengthening muscles used frequently, thereby reducing the risk of injury and chronic health conditions. However, it isn't necessary to spend hours in a gym or engage in complicated workouts.

Emma Goodman-Horne, a certified personal trainer and instagram influencer (emergy100), specializes in workouts catering to seniors. She has curated a straightforward three-exercise circuit suitable for home workouts.

Exercises suitable for those aged 60 and above

Squats - 3 sets of 10 repetitions
Heel Raises - 3 sets of 10 repetitions
Biceps Curls - 3 sets of 10 repetitions

For this workout, 2kg dumbbells are recommended, though water bottles can serve as a substitute.

Attempt to perform 10 repetitions for each exercise, or 10 repetitions per side, for three sets.

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As Goodman-Horne states, "These are simple exercises that everyone over 60 can incorporate into their daily lives to build strength and enhance balance and stability." These exercises are tailored for those new to exercise or those resuming after a hiatus and should be easily achievable to accommodate into one's routine.

Goodman-Horne offers variations for each exercise, allowing participants to select an appropriate level based on their fitness capacity. The workout can be practiced a few times per week or attempts can be made to repeat the movements throughout the day.

Squats

Option 1: Chair Squat

3 sets of 10 repetitions
Sit in a chair with feet hip-width apart and toes facing forward.
Engage your core and push yourself up to stand, avoiding using your arms.
Lower back down gently into the chair.

Option 2: Chair Squat with Leg Balance

3 sets of 10 repetitions (5 leg raise each side)
Sit in a chair, engage your core, and push yourself up to stand without using your arms.
From a standing position, bend your left knee and raise your left leg.
Lower your left foot back to the floor before lowering yourself back into the chair.
Repeat, alternating the raised leg.

Goodman-Horne considers this more advanced version of the chair squat as it challenges balance and stability. Practicing balancing on one leg strengthens foot muscles and core.

Option 3: Bodyweight Squat

3 sets of 10 repetitions
Stand with feet hip-width apart, toes pointing out slightly.
Bend your knees and keep them in line with your toes as you lower down into a squat.
Aim to get your thighs parallel to the floor, and stand up using your heels for support.

Goodman-Horn suggests performing squats during free moments in the day, such as while waiting for a kettle to boil, to seamlessly incorporate the exercise into one's daily routine.

Heel Raises

Option 1: Double-leg Heel Raise

3 sets of 10 repetitions
Stand with your hands on the back of a chair or similar sturdy surface, to help you balance.
Push through your toes to raise your heels off the ground.
Hold for a moment before lowering again.

Option 2: Single-leg Heel Raise

3 sets of 10 repetitions per leg
Stand upright with your hands on the back of a chair or a similar sturdy surface.
Raise your right leg off the ground, so all your weight is in your left foot.
Push through the toes of your left foot to raise your heel off the ground.
Lower your foot and repeat, then switch legs.

Goodman-Horne emphasizes that heel raises help strengthen the calf muscles, ankles, and feet, which is beneficial for injury prevention.

Biceps Curl

Option 1: Single-arm Biceps Curl

3 sets of 10 repetitions
Stand with feet hip-width apart, holding weights in front of your thighs, palms facing forward.
Curl the left weight up towards your shoulder, keeping your elbow still.
Lower the weight down with control then switch sides and repeat.

Goodman-Horne recommends using a 2kg dumbbell and gradually increasing the weight to 3kg over a period of 4-6 weeks. An alternative to dumbbells would be a filled water bottle.

Option 2: Biceps Curl into Front Raise

3 sets of 10 repetitions
Stand with feet hip-width apart, holding weights in front of your thighs, palms facing forward.
Curl the weights up to your shoulders, then lower down to your thighs with control.
Repeat 10 times.
Next, rotate your wrists so that the weights face toward your thighs.
Keeping your arms straight, raise the weights in front of your body, aligning your hands with your shoulders.
Lower back down and repeat 10 times.

Goodman-Horne explains that this exercise targets seniors' shoulders, particularly those affected by poor posture or frequent use of devices. You can perform single-arm front raises or both at the same time.

These exercises designed by Emma Goodman-Horne, a senior-focused fitness expert, aim to strengthen muscles and improve balance and stability. For instance, squats, such as chair squats or bodyweight squats, help build lower body strength and coordination. Heel raises focus on calf muscles, ankles, and feet, reducing the risk of injury. Biceps curls target shoulder muscles, enhancing overall strength and posture. By practicing these simple routines regularly, seniors can reap fitness and health benefits, promoting a longer period of mobility and well-being.