5 Essential Exercises Older Adults Should Do Every Day After 60

Reaching 60 years of age or more does not mean stopping moving, but quite the opposite: physical exercise becomes a fundamental ally to maintain independence, health and quality of life.

As we age, muscles lose strength, joints become less flexible, and balance can be affected. This increases the risk of falls, pain, and difficulty performing everyday tasks such as climbing stairs, bending, or carrying grocery bags.

However, it’s been proven that a gentle, age-appropriate exercise routine can make a big difference. Not only does it help maintain strength and mobility, but it also contributes to cardiovascular health, improves mood, and promotes more active and confident aging.

This article proposes 5 simple but very effective exercises, which anyone over 60 years of age can incorporate into their day to day without the need for expensive equipment or going to a gym.

In addition, you can view the exercises in the following video on the Life Notice channel:

1. Assisted squats:

Using a chair for support, squats are performed to work the legs and buttocks without putting too much pressure on the knees. This exercise is great for maintaining leg strength and the ability to get up from a chair without difficulty.

2. Heel lift:

Standing and with support if necessary, the heels are lifted several times. This movement strengthens the calves and improves balance, which helps prevent falls.

3. Rowing with band or towel:

A resistance band or towel is used to simulate the motion of paddling, activating the muscles in your back and shoulders. It promotes posture and reduces stiffness in the upper body.

4. Lateral leg raises:

Lying on your side or leaning on a chair, you raise your legs to the side. This exercise strengthens the hip muscles and improves stability when walking.

5. Seated trunk turns:

Sitting with your back straight, turn your shoulders from side to side slowly. It improves the mobility of the spine, strengthens the abdominal area and facilitates activities that require rotating the body.

How to integrate these exercises into your daily routine

• Frequency: Perform each exercise between 8 and 12 repetitions, once a day, or more depending on tolerance.
• Progression: Start with support and gradually increase the repetitions or difficulty.
• Safety: Avoid sudden movements and stop if pain appears.
• Expected Benefits: More strength, balance, mobility and an overall sense of vitality.

These 5 exercises are a simple and effective tool for those who want to stay active and healthy after 60!

IMPORTANT: Before starting any routine, it is recommended to consult with a healthcare professional, especially if there are pre-existing medical conditions.