Morning exercises to restore muscles after 60 years

Losing Muscle After 60? Try these 5 doctor-recommended morning moves.

Make no mistake about this fact of aging: muscle mass really is king. Muscle mass begins to decline around age 30 and accelerates after age 60. If you are not proactive, this deficit can have a negative impact on everyday life.

In fact, according to Dr. Ruben Chen, MDA board-certified sports medicine physician, longevity expert, and chief medical advisor for Sunrider International, “This loss reduces strength, power, and endurance, leading to impaired movement, such as difficulty walking, climb the stairsor get up from the chair. Key implications include growth risk of fallingfractures, disability, and loss of independence, which often lead to reduced quality of life. Regular resistance exercise and proper nutrition can significantly slow or reverse these effects.”

It is important to include the right exercises in your routine. To get you on the right track, here are five morning exercises that can help muscle recovery faster than sports training after 60.

“These exercises are highly effective because they are functional, low-impact, and target the major muscle groups of the body, including the legs, glutes, quads, core, chest, and arms, while mimicking daily activities, such as getting out of a chair, climbing stairs, and pushing or lifting objects, to restore strength safely,” we are told. “They emphasize balance, mobility, coordination and controlled movement, which are important for adults to combat age-related muscle loss … without the need for gym equipment or a high risk of injury.”

Dr. Chen specifically chose these exercises because they give older adults strength that fits into daily activities. Now, let’s get started!

Sitting down

1. Begin by sitting in front of a sturdy chair with your feet tucked 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.

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Stair steps

1. Start by standing tall, facing the low step.
2. Plant your left foot firmly on the ground, keeping your core engaged and your chest up.
3. Push through your left heel to lift your body until your left leg is straight and you are standing on the ground.
4. Use control to lower back to starting position.
5. Repeat on the other side.

Body weight

1. Stand tall with your 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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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.

Glute Bridges

1. Lie flat on your back with your knees bent and legs apart on the floor.
2. Place your hands by your sides with palms pressed to the ground.
3. Move from your heels so that your body forms a straight line from head to heels.
4. Squeeze your legs and hold at the top for 2 seconds.
5. Return your legs to the starting position.

Alexa Mellardo