Standing exercises that restore muscles after 60

Start your resistance routine with these simple standing moves.

Muscles essentially serve as the fountain of youth as you age. Building a strong, stable, and mobile body will help you perform everyday tasks with ease and confidence, from bending down to tying your shoes to holding your grandchildren. In order to building and maintaining muscleexercise regularly strength training– along with the consumption of a protein-rich diet– is a popular approach. But you don’t need to sign up for a gym membership to achieve this goal. We learned four standing exercises which can help with muscle recovery at home after the age of 60.

we talked with Amanda Lim, MA, M.Ed.A Harvard-certified clinical health coach with 20 years of experience in the fitness industry, she serves as the director of LIFT Clinic’s Metabolic Health Center, where she helps people build strong bodies, restore their health, and discover the best versions of themselves. Lim explains that after age 60, your body tends to become less efficient at building muscle from nutrition and resistance training, the concept of anabolic resistance.

“Seniors over 60 tend to be less active and participate less resistance training and eat fewer calories from protein, which can also help with strength and recovery,” explains Lim, adding, “The best bang for your buck is building lower body muscles (glutes, quads, hamstrings, and hips) because they support hormone health and provide stability and balance. A close second is the muscles of the body (back and core), especially the back and deep transverse abdominals, to maintain upright posture, improve balance, and reduce chronic pain.

Lim still recommends a structured resistance routine—often gym-based—as the best format for building strength, as load progression over time eventually involves the incorporation of external weights such as dumbbells, barbells, or resistance bands. That said, beginners can get things started with these four simple standing exercises.6254a4d1642c605c54bf1cab17d50f1e

Sitting down

1. Begin by sitting in front of a sturdy chair with your feet under your knees.
2. Bend forward a little.
3. Try to stand up without using your knees, hands or extra support.
4. Use the controls to slowly sit up.
5. Do 3 sets of 10 repetitions.

Pushups Wall

1. Start standing tall, facing away from the wall.
2. Separate your hands at shoulder level.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Return to the starting position, slow and control the movement.
5. Do 3 sets of 10 repetitions.

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Alternative stop of March

1. Stand tall with your feet shoulder-width apart and your knees soft. Make sure that your spine is long and your arms are in a “jin” position.
2. Then, lift one knee toward your chest.
3. Lower it.
4. Lift the other knee up towards your chest.
5. Do 3 sets of 10 repetitions.

Body Weight Hip Loop (Good Morning)

1. Stand tall, feet apart.
2. Place your hands behind your head.
3. Press your chest back while keeping your chest high.
4. Feel the stretch in your legs as you move forward.
5. Activate your hamstrings and hamstrings to drive your legs forward.
6. Do 3 sets of 10 repetitions.

Alexa Mellardo