5 daily exercises men should do to stay young after 60

If you want to live a long and healthy life, optimize your exercise routine with these exercises.

If longevity could be bottled and sold, everyone would want to buy it, regardless of price. But the truth is, you don’t need to pay a penny to get your body in tip-top shape—all you need is the right plan on deck and the tenacity to stick with it.

Exercise is key to leading a long and healthy life. It can actually help slow aging by strengthening your heart and muscles and reducing your risk of age-related diseases. in fact, some research shows that high intensity exercise can add healthy years to your lifewhile walking or strength training can significantly reduce your risk of death. Basically, the right training routine allows you to live an active and independent lifestyle.

“From fitness and long life perspective, staying young means maintaining functional strength, mobility, and cardiovascular health. It’s not just about muscle mass, although that can be beneficial. In addition, for exercises to maintain youth, endurance beats tension. It is better to do simple exercises every day than to do one-hour exercises once a month.” Far Samjifive-time Canadian golf champion and founder of Smashing Golf. Samji has degrees in psychology and kinesiology from McMaster University and regularly works with men in their 60s who want to get fit for golf.

With so many exercises available, it can be difficult to know what to do. To help you get started, we are here with five exercises that men should do every day to stay young after 60 years.

Because of Samji’s background, he recommends squats, hip hinges, lunges, pushups, and leg extensions for men 60+. He notes that “they’re great for exercising the core muscles and legs, along with the hips — (which are important for mobility and strength).” Here’s how to do them.

Scats

“Squats are ideal for older men because they increase bone density and reduce the risk of falls,” says Samji.

1. Stand tall on the floor with feet shoulder-width apart.
2. Stretch your arms out in front of you or put your arms at your sides.
3. Bend at the knees and hips as you squat.
4. Lower yourself until your thighs are parallel to the floor.
5. Press into your heels to stand back up.

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Hip rings Body weight

“Hip rings help protect the back and train the body to lift properly,” says Samji.

1. Stand tall, feet apart.
2. Place your hands behind your head.
3. While keeping your chest up, press your hips back.
4. Feel the stretch in your legs as you move forward.
5. Activate your hamstrings and hamstrings to drive your legs forward.

Lags

“As for the lungs, they build leg strength for climbing stairs and walking in general,” explains Samji.

1. Stand tall with your feet parallel, hip-distance apart.
2. Put your hands on your feet.
3. Step forward with one foot.
4. As you bend your knees, engage your core to form a 90-degree bend in both legs.
5. Keep your upper body straight.
6. Push through your front heel and the ball of your back foot to bounce back.

Push ups

“Pushups are great for maintaining strength for lifting and reaching,” says Samji.

1. Start in a high plank with your hands under your shoulders and your body straight from head to heels.
2. Activate your core.
3. Bend your elbows to lower your chest to the floor. Keep your body long and straight as you lower.
4. Press up, straighten your arms.

hamstritch

“Hamstring length and length in general is great for maintaining mobility by preventing stiffness in the joints,” Samji tells us.

1. Begin by lying flat on the mat with one leg bent and the other extended on the floor.
2. Lift your bent leg, bring your thigh towards your chest.
3. Keep behind your thigh.
4. Slowly straighten your raised leg and stretch it towards the sky.
5. Make sure your lower back remains neutral and your feet are planted on the ground.
6. When you feel a strong stretch in the back of your thigh, gently pull your leg closer.
7. Hold the position.
8. Lower and repeat on the other side.

Alexa Mellardo