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Performing These Five Actions at 60 Keeps Your Body Vigorous and Youthful for Your Age

Strength Exercises Revealed: Performing These Five Moves May Keep Your Physique Multiple Decades Youthful, Provided You're Able to Do Them at Sixty

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Maintaining a youthful physique well into your sixties could be achievable with these five power...
Maintaining a youthful physique well into your sixties could be achievable with these five power exercises, experts claim.

Performing These Five Actions at 60 Keeps Your Body Vigorous and Youthful for Your Age

Let's Get Stronger as We Age: The 5 Expert Workouts You Should Be Doing at 60

Hitting the big six-oh? No need to slow down, my friend! It's time to focus on getting as strong as possible. After all, strength training is the key to defying age and aging gracefully, claims Luke Carlson, an ACSM certified exercise physiologist, ACSM certified cancer exercise trainer, and founder and CEO at Discover Strength. So, ready to jumpstart your strength training game? Here are five expert-approved workouts to test your longevity and performance at 60.

Leg Press or Squat

Training your leg muscles has never been more important! The leg press, which targets your glutes, hamstrings, and quads, will help you increase muscle mass, strength, and stimulate metabolic health benefits in large muscle groups. Here's how to nail the bodyweight squat:

  1. Stand tall with your feet shoulder-width apart.
  2. Lower your body into a squat, maintaining a tall chest and keeping your thighs parallel to the floor.
  3. Press through your heels to rise back up.

Chest Press

Ready to work that upper body? The chest press, which targets your chest and triceps, can be performed using dumbbells, a machine, or by doing a push-up. Here's how it's done:

  1. Lie flat on your back on a workout bench, holding a dumbbell in each hand just outside your chest.
  2. Keep your feet flat on the ground, engage your core, and press the dumbbells over your chest until your arms are extended, but not locked out.
  3. Control the lowering of the weights.

Rowing or Pulldown Movement

Targeting your lats/upper back isn't just crucial for your posture; it's essential for overall upper body strength too! Here's how to perform a lat pulldown:

  1. Begin seated at a lat pulldown machine, holding onto the bar with a shoulder-width overhand grip.
  2. Bring your shoulders back and down as you pull the bar down toward your upper chest.
  3. Hold at the bottom of the movement, then slowly release the bar back to the start position.

Shoulder Press

By focusing on your shoulders and triceps, you'll enhance shoulder stability and overall upper body strength. You can do the shoulder press using a dumbbell or a machine.

  1. Stand tall with a dumbbell in each hand held at shoulder height.
  2. Press the dumbbells overhead until your arms are completely extended.
  3. Use control to lower the dumbbells to shoulder height.

Lower Back Extension

Strengthening your lower back is essential for reducing chronic lower back pain. Here's how to perform a lower back extension:

  1. Position yourself on a back extension bench, with your feet locked in and hips situated just above the pad.
  2. Cross your arms in front of your chest or hold onto a dumbbell for extra resistance.
  3. Lower your upper body toward the ground while maintaining a neutral spine.
  4. Lift your torso until your body becomes straight from head to heels, pausing at the top and lowering with control.

Now that you're equipped with these exercises, it's time to test your longevity and performance at 60. Keep in mind that as you get stronger, adjust the resistance levels and incorporate these exercises into your routine two to three times a week. Aim for a consistent workout schedule and always prioritize safety and joint health. Happy lifting!

References:1. Mayo Clinic, "Strength Training for Older Adults," Link2. National Institute on Aging, "Exercises to Get Your Body Moving," Link3. ACSM, "Exercise and Physical Activity for Older Adults," Link4. WebMD, "How to Do a Squat," Link5. Healthline, "Band Resistance Training for Seniors," Link

Embarking on an active lifestyle with regular workout sessions at 60 significantly contributes to wellness and fitness, and may even extend longevity. The science of health-and-wellness and fitness-and-exercise shows that incorporating active movements like leg press, chest press, rowing or pulldown, shoulder press, and lower back extension can strengthen key muscle groups, improving posture, overall strength, and metabolic health. By engaging in these exercises consistently, aging gracefully and defying age becomes more attainable, while also helping reduce chronic lower back pain. Remember to prioritize safety and joint health as you adjust resistance levels and incorporate these exercises into your routine two to three times a week. For more information, refer to the resources provided by Mayo Clinic, National Institute on Aging, ACSM, WebMD, and Healthline.

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