Age Strongly: Workout after 60.
Stay Fit and Strong at 60
Growing older does not mean we have to lose strength and flexibility, or impair our ability to perform everyday tasks. Many over the age of 60 continue to participate in regular exercise activities that involve physical and social benefits to overall health. Having a solid exercise routine involving stretching and strengthening is highly encouraged to build and maintain a healthy lifestyle.
Let’s start moving so we continue to feel strong and fit while going about our day to day activities. Remember if you are new to exercise or plan to increase physical activity, it is important to consult with your doctor prior to performing an exercise program.
Suggested Warm-Up and Flexibility Routine
Once we reach our sixties it is essential to have a standard warm-up routine to prevent injury and muscle strains. Performing a proper warm-up prior to any exercise workout needs to be a daily habit like brushing our teeth. Since muscles may be feeling stiff, begin with walking briskly on a flat surface, or try some light cycling on a stationary bike for approximately ten minutes prior to performing the warm-up routine below:
- Seated Lifts (Hold for 10 to 20 seconds on each side)
- Back Stretch (Hold for 10 seconds and repeat 3 times)
- Calf Stretch (Hold for 10 to 20 seconds on each side)
- Knee to chest (Hold for 10 seconds on each side)
Fitness for Seniors
- It is important to perform a variety of exercise activities for overall fitness. Remember to integrate different forms of activities that will train both your upper and lower body muscles.
- Recommendations: walking on a flat surface while moving arms by sides, swimming, water aerobics, line dancing, tennis, and golf without a cart.
- Two or three sessions for 30 to 60 minutes of moderate fitness exercise per week is recommended.
Build and Maintain Strength After 60
Bi-lateral squat with elbow semi-circles
- Bring the rails down to a mid to low level.
- Disconnect the pulley from the glideboard, push the glideboard halfway up the rails, slowly straddle the rails while sitting towards the bottom edge facing away from the tower.
- Place feet toward the top of the squat stand, positioned shoulder width apart, and slowly lie back ensuring your head is fully supported. Bring elbows up to shoulder height to perform semi-circles at the same time while squatting.
- Slowly lower the glideboard by bending both knees and hips to around 90 degrees. Press the feet into the squat stand and ensure the knees track over the feet throughout the movement. Begin bringing elbows together in a semi-circle motion while performing a bi-lateral squat at the same time. Remember to perform the semi-circles in a forward motion repeated by a backward motion.
- Perform two sets of ten reps with a short break in between.
Heel Raises
- Disconnect the pulley from glideboard and stow handles.
- Straddle the rails and sit at the bottom edge of the glideboard facing away from the tower.
- Place balls of feet toward the bottom of squat stand with heels suspended under the edge.
- Slowly lie back, resting head on the glideboard, and rest hands on the sides of the glideboard or cross over abs.
- Lower heels below squat stand until mild stretch is felt in lower leg muscles.
- Press balls of feet into the squat stand then raise heels as high as possible.
- Pause at the top before returning to the stretch position.
- Perform two sets of ten reps with a short break in between.
Bicep Curl
- Grasp handles and pull the glideboard halfway up the rails.
- Straddle rails, face the tower, and sit towards the top of the glideboard.
- With tension in the cables, extend arms toward the pulleys with palms facing up.
- Lift feet off the floor.
- From upright seated position pull the glideboard up the rails by curling the handles up towards the shoulders and keeping elbows stationary.
- Try and maintain a stable trunk as hands return back to the starting position.
- Perform two sets of ten reps with a short break in between.
Torso Rotation with Movement Variations
- Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back and face sideways into a secure position.
- With tension in the cable, slowly raise your feet off the floor and lift the handle from the guideboard. Grab the handle with both hands and position the elbows at the sides of the torso. Create a triangle between the handles, forearms and trunk.
- Using a twisting motion from the waist, rotate the spine away from the tower, maintaining the triangle shape between the forearms and the trunk.
- Maintain a stable, upright posture, and slowly rotate the torso toward the tower.
- To add some movement variation and target the oblique muscles, remain in the same torso rotation position, keep the handle in both hands and reach up into an incline torso rotation while your eyes follow your hands.
- Once you have completed the incline torso rotation now perform the decline rotation by moving the handle in a downward position to target the external oblique muscle group.
Cool Down
- Standing Quad and Hamstring Stretch
- Hip Rotation Stretch
- Shoulder and Upper Back Stretch
- Neck Rotation
- Chest Stretch
- Hand Stretch
Benefits of Working Out After 60
- Healthier heart, stronger bones, increased flexibility
- Increase mental capacity and energy
- Prevent disease
- Improve healing
- Increase balance
- Improve quality of life
Keep in mind consistent physical activity can improve your life in many different ways. Find an activity, sport, or exercise class you enjoy to stay motivated and keep your interest up. Remember it is never too late to start exercising even if you have had an inactive lifestyle!
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Keep Moving,
Cara
Susan Messina
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