Skip to main content

The Best Exercises To Regain Balance After 60, Trainer Says

As you grow older, your physical fitness begins to deteriorate if you don't take action to preserve it. Research actually shows that your balance starts declining once you reach midlife, around 50 years of age. In one study, for instance, adults aged 50 were able to balance on one foot for 45 seconds. Adults aged 70 were able to hold that balance for 28 seconds, and individuals aged 80 and over were only able to manage the balance test for less than 12 seconds. In order to keep up your fitness, we've rounded up the best exercises to regain balance after 60. Your overall health and independence depend on it!

Many individuals in their 50s and 60s who don't lead an active lifestyle lose lean muscle mass, strength, and stability, which can increase their risk of injury, whether it's from picking something up improperly, or falling and not having the balance or strength to catch themselves. This is why it's so important to stay active throughout your life so that you can enjoy a good quality of living, stay injury-free, and enjoy the activities you love most.

If you're trying to improve or regain your balance, you need to be performing core and lower-body strength training. If you're not sure where to begin, we've rounded up the best exercises to regain balance after 60, so read on. And next up, don't miss 5 Telltale Signs You Are Losing Muscle Mass & Don't Even Know It.

1

Dumbbell Goblet Squats

dumbbell goblet squat illustration

Begin this first exercise by holding a dumbbell to your heart's center while maintaining an upright posture. Keep your core tight, push your hips back, and squat down to parallel. When you hit parallel, push through your heels and hips, flexing your glutes and quads to finish the motion. Perform three to four sets of 10 to 12 reps.

2

Step-ups

illustration of step-ups

Step-ups start by placing one foot on a sturdy surface or workout bench. Keep your chest tall and your core tight as you lean into the heel of the front leg, pushing off of it to step onto the surface. Flex your quad and glute 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 challenging by holding a pair of dumbbells. Perform three to four sets of 10 reps for each leg.

RELATED: 5 Daily Exercises To Improve Muscular Endurance as You Age

3

Split Squats

mature woman doing dumbbell split squat exercises to regain balance after 60

For split squats, assume a staggered stance, placing one foot forward and one foot behind you. Keeping your chest tall, slowly lower down until your back knee touches the ground. Get a solid stretch in the hips of your back leg, then push through your front heel, flexing your quad and glutes. Just like the step-ups, if this exercise doesn't feel very challenging, then you can hold a pair of dumbbells. Perform three to four sets of 10 reps for each leg.

RELATED: 5 Exercises Men Should Avoid To Regain Muscle, Expert Says

4

Side Plank Hip Lifts

side plank illustration

Side plank hip lifts will have you setting yourself up against a wall with your heels, butt, and shoulders touching it. Align your shoulders with your wrists, and stack your feet on top of each other. Keep your core tight and your glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques. Perform three to four sets of eight to 10 reps for each side.

5

Plank to Pushup

fit couple outdoors demonstrating floor workout to build lean muscle as you age

The plank to pushup starts out in a forearm plank position with your back and core tight and your glutes squeezed. Push yourself up with one hand, and then finish with the other to get into a pushup. Return to the plank position, and then start the movement with the other arm, alternating between your planks and pushups. Perform three to four sets of three to five reps for each arm.

The post The Best Exercises To Regain Balance After 60, Trainer Says appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw