Good Lifestyle

When we reach our 60s, it is more important than ever to change our training to welcome our aging agencies. At age 60, you start losing a surprising amount of muscle mass: "You lose 3% per year, which represents about 4.5 pounds of muscle strength per year"said Suzanne Andrews, President of the Health Exercise - and you must start paying particular attention to the realization of the greatest strength, balance, mobility and common health. You will have to exercise for both your bones you make your muscles. Perhaps the most important, however, is the biggest goal of not sacking up.

According to a study published in 2020 in theInternational Journal of Behavioral Nutrition and Physical ActivityThe researchers discovered that "commitment to a kind of physical activity" was associated with a slowdown in decline, reduce your risk of illness, fragility and disability. As we pointed out in countless times, the best way toget the most out of your physical activity is the formation of force. According toA massive report published by the CDC, adding for strength training at least 2 days a week will help people over 60 more healthy, more active, more energetic, more independent - and also maintaining bone density, improving balance and coordination , reduce the autumn risk and allow superior quality of life.

"The fragility and reduction of the energy we associate with aging, such as the difficulty walking for distances, stair staircase or carry races, are largely due to muscle loss," writing their health experts . "This muscle loss results mainly from inactivity. The old adage is true when it comes to muscle:" Use it or lose it. "

What followed by all exercises move that no one over 60 should jump if they want to stay strong, mobile and lead a vitality - all according to doctors and trainers. So, read it, and for more good exercise tips for people over 60, do not missSecret tips to get a lean body after 60 years, say experts.

"The use of an elliptical exercise machine is the largest highest exercises of more than 60 years should do," says James Dan, MD, Geriatric Clinical Advisor and member of theHELPERS SENIORS Board of directors. "It's without weight and easy on the joints, and you move your legs and arms through moving ranges that contributes to flexibility."

In addition, he says, "It also helps to strengthen the strength of your arms, your legs and your arms (with a good posture), so you help to gain strength; Finally, it requires that the exercise of maintaining the posture erect while moving the extremities, which allows to obstruct the balance. "

Dr. Dan advises those who have 60 years to hit the elliptical for 20 to 30 minutes at a time for 3 to 4 times a week. Are you more than 60 years old? Make sureYou do not make these exercise mistakes, say experts.

Regular march is crucial at any age, especially when you have more than 60 years, but you may want to add a little more resistance. "I advise my patients over 60 to integrate resistance training that focuses on the main locations of bone loss and osteoporosis," says Sylvia Gonsahn-Bollie, MD, CEO & General Manager -be doctor of well-being toEmbracacyou Weight and well-being. "The weights of the arms, the basic training and the resistance of the lower legs are useful for that. You can start with light arms or ankle weights on your usual walk, which can be an easy way to Add additional training of resistance. "

This is called the "king of exercises" for a reason, of course. "People over 60 should not skip the classic squat," said Karisa Karmali, Issa Certified Personal Coach, ISSA Certified Online Fitness Coach, NASM certified nutrition coach and founderSelf-love and fitness. "This is a compound movement that works both many muscle groups, so that gluettes, hip flexors, quads and hamstrings." At the end of the day, she says, "This is the foundation of any other exercise like walking, any cardio and any weight training or force."

Pam Sherman, PT, owner ofPerfect balance, accept. "The reason that many seniors enter situations of assisted life are that they can not defend themselves too," she says. "I advise guests of their cuisine to make squats on a kitchen chair, as well as pumps against the counter to build the force of the top of the body." And for more good fitness advice, do not miss thatA changing lifestyle tower for people over the age of 60, say experts.

A remote squat cousin is the shifted position chair holder. "This is probably one of the most versatile and efficient exercises for adults over 60," said Kevin Snodgrass, the main coach of the Fitness CompanyVivo. "You put in place on a chair with walking further than the other. When you get up from the chair, the foot closest to the chair does more work. »

Why is he great? He explains: "In addition to reproducing a functional, real global movement (standing from a sitting position), having a leg done more work during this exercise built in a unilateral force component the construction of the balance equal to the left and right at the top of the. Movement, the position of the offset foot also disputes your stability, making it an effective exercise for balance and basic stabilization ".

If necessary, he says, you can stand on a doorway or counter for assistance while you build strength. And for some exercises to avoid, do not miss this list ofThe worst exercises you can do after 60.

Yes, another variant of squat. (Remember: it's important) "Maintaining muscle tone and improving balance are of vital importance that we get aging for injury and fall prevention," explains Dr. Lisa Folden, ofHealth Phit Therapy & Physical Wellness, In Charlotte, North Carolina. "I have to make the most important exercise for the elderly, or more than 60 years, is the only Sit-to-Stand leg (Unijambe Squat a.k.a.). »

According to Folden, "works this exercise and strengthens glutes (end-to-end muscles) that are the most important for global mobility (standing, scooting, etc.) while improving equilibrium drastically. Any exercise that at the same time makes you stronger and reduces the risk of falls is a great victory for us as we age ".

"I like this exercise," saysTIM LIU, C.S.C.S. "It helps to develop the basic force between the left and the right side and also teaches you how hinge properly and pick up objects on the floor properly without using the lower back. This point is crucial that we continue to age. »

He explains how to do it. "Starting the movement with a weight (Kettlebell, dumbbell or barbell) next to your side on the floor keep your chest high and tight heart, push your hips backwards and sit down until you can handle Weight with the hand. Brace your core, then drive through the legs and hips to stand up, tightening the hard glutes at the end. Reverse the back of pattern to the starting position before performing another representative. Complete all the repetitions planned on one side before moving on to the other ".