But we’ll let you in on a little secret: Exercise reigns supreme above all else.
In fact, we urge you to consider adding the following exercises to your strength training routine.
So without further delay, read on for the best exercises to do if you’re over 60.
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And next, be sure to check out7 Strength Training Habits That Are Destroying Your Body by 40.
“An easy exercise variation is the farmer’s carry.
Make it your goal to complete the farmer’s carry in one or two minutes.
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That may be all the way down your driveway or to the end of the block.
Feel free to increase the weight if you’re not too tired doing so.
In addition, the added load you’re not used to carrying increases your heart and breathing rates.
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All these factors contribute to improving your fitness and directly relate to everyday tasks,” Williams adds.
After all, it’s one of the best exercises to do if you’re over 60.
How about the ability to stand up from a chair under your power?
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If your answer is yes, then exhale, and work through this," Williams encourages.
To perform a deadlift, feel free to begin by placing an eight- to 12-inch box behind you.
The corner of it should be between both legs.
Tim Liu
Your goal is to pick up and lower a free weight from the box’s corner directly below you.
Make things more advanced by placing your feet shoulder-width apart and holding free weights at your sides.
Once you feel a solid stretch in the back of your legs, bring the weights back up.
In addition, this exercise helps you build stronger leg and lower back muscles.
Using support, lower your body until you’re on the floor.
Then, come back to your feet.
Performing this movement alone can be a massive confidence boost for my patients," Williams adds.
“The belief and understanding that they have the capability is a game-changer.
Practice this move andbuild total-body strengthby incorporating your legs, arms, and core.”
Tim Liu, C.S.C.S.
Dumbbell Goblet Squats
Start the dumbbell goblet squat by holding a dumbbell close to your chest.
Drive through the heels and hips to stand back up, flexing your quads and glutes to finish.
Complete three to four sets of 10 to 15 reps.
Pull your elbow back to the starting position, squeezing your upper back when you finish.
Complete three to four sets of 10 reps on each side.
Keeping the hands completely straight, begin pulling the band apart until your hands are aligned with your torso.
As you’re pulling the band back, begin squeezing your shoulder blades together.
Hold the end of the movement for one to two seconds before returning to starting position.
Push through the heel of your front foot to come back up, flexing your glute to finish.
Have your body in a completely straight line going down and up.
Start the movement with your feet together and your shoulders in line with your wrists.
Complete three to four sets of 10 to 20 reps.
