Workout recommendations from a personal trainer for individuals aged 60 and above with limited mobility, focusing on boosting strength.
In a world where ageing is inevitable, it's comforting to know that maintaining muscle strength and balance doesn't have to be a distant dream. According to Harvard Health, the natural decline of muscle mass and function, known as sarcopenia, begins around age 35 and accelerates significantly at age 60. But fear not, as it's never too late to start resistance training and see improvements, even in your golden years.
Personal trainer and owner of Made Possible Personal Training, Roger Montenegro, has designed a workout to help slow muscle loss, reduce fall risk, and improve confidence in movement. This workout targets major muscle groups safely, ensuring that seniors can perform daily activities with ease.
One of the exercises in this workout is the heel raise. This simple yet effective move improves balance and supports walking stability. To perform the heel raise, stand holding the back of a chair for balance or stay seated to reduce the intensity. Slowly lift your heels off the floor, pressing your toes into the floor, pause at the top of the movement, and lower with control. For added resistance, try using light dumbbells or bottled water.
Another exercise in the workout is the seated chair squat. Sit toward the front of your chair, with feet hip-width apart and knees bent, lean forward slightly, press through your heels, and stand up tall. This exercise builds lower-body and core strength, making daily movements like standing up from a chair easier.
The seated overhead press is another exercise in the workout that strengthens the shoulders and upper arms. To perform this move, sit upright, make fists with your hands and hold them at shoulder height, and press your arms overhead without shrugging your shoulders. This exercise helps with everyday tasks like reaching overhead.
The seated banded row is another exercise in the workout that strengthens the upper back, improves posture, and supports shoulder health. To perform this move, sit in a chair or on the floor, loop a resistance band around a sturdy object in front of you, hold the ends, and pull the band back toward your ribs, keeping your elbows close to your sides.
All you need for this workout is a sturdy chair and a resistance band. With these simple exercises, seniors can work towards maintaining their independence and improving their quality of life. So, whether you're 60 or 90, it's never too late to start resistance training and reap the benefits.
