5 strength exercises to restore balance after 60

As you get older, your physical fitness starts to decline if you don’t take action to maintain it. Search Actually shows that your balance It starts to decline once you reach middle age, around 50 years of age. In one study, for example, adults as young as 50 were able to Balance on one foot for 45 seconds. Adults 70 years of age were able to maintain this balance for 28 seconds, and individuals 80 years and older were only able to manage the balance test for less than 12 seconds. In order to stay fit, we’ve rounded up the best exercises for regaining balance after 60. Your overall health and independence depend on it!

Many individuals in their 50s and 60s who do not lead active lives lose weight Lean muscle mass, strength, and stability, which can increase their risk of injury, whether that be from picking up something incorrectly, or falling and not having the balance or strength to catch themselves. This is why it is so important to stay active throughout your life so that you can enjoy a good quality of life, stay away from injuries, and enjoy the activities you love most.

If you are trying to improve or regain your balance, you need to perform core and core exercises Lower body strength training. If you’re not sure where to start, we’ve rounded up the best exercises for regaining balance after 60, so read on. And then, don’t miss it 5 Telltale Signs You’re Losing Muscle Mass You Don’t Even Know It.

Dumbbell cup squat illustration
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Begin this first exercise by holding the dumbbells at your core while maintaining an upright position. Keeping your core tight, push your hips back, and squat down to parallel. As you press parallel, push through your heels and hips, flexing your glutes and quads to finish the movement. Do three to four sets of 10 to 12 reps.

Illustration of the pop-up steps
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Stepping exercises begin with placing one foot on a firm surface or on an exercise bench. Keep your chest up and core tight as you lean into the heel of your front leg, pushing it to step on the surface. Flex your quads and glutes at the top of the movement, then, with control, lower yourself before performing another rep. If it’s easy with your body weight, you can make it more difficult by holding a pair of dumbbells. Do three to four sets of 10 reps with each leg.

Related: 5 daily exercises to improve muscular endurance as you age

Mature woman doing dumbbell split squats to restore balance after 60
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For split squats, take a staggered stance, placing one foot forward and one foot behind. Keeping your chest elevated, slowly lower down until your back knee touches the floor. Get a strong pull at the hips of your back leg, then push through your front heel, flexing your quads and gluteal muscles. Just like step-ups, if this exercise isn’t too difficult, you can hold a pair of dumbbells. Do three to four sets of 10 reps with each leg.

Related: 5 exercises men should avoid for muscle recovery, experts say

Side panel illustration
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Side hip lifts will have you positioning yourself against a wall with your heels, butt, and shoulders touching. Align your shoulders with your wrists, and place your feet on top of each other. Keep your core tight and your glutes squeezed as you tilt and bend your hips straight up and down, keeping tension in your curves. Do three to four sets of eight to 10 reps per side.

Couple outdoor fit to show off the ground workout to build lean muscle as you age
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The plank push-up begins in a forearm plank position with your back tight, core and glutes squeezed. Push yourself up with one hand, then finish with the other to get into a pushup. Return to the plank position, and then begin the movement with the other arm, alternating between plank pushups and pushups. Do three to four sets of three to five reps with each arm.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim

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