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With these 10 Best exercises for Seniors, age won’t harm you
exercise for seniors over 60
Exercise for seniors over 60: With these exercises, age won’t harm you. Have you reached 60 and want to continue to keep fit? We’ll show you what’s important and which exercises should definitely be part of your training plan.
When many men are over 60, the phrases “I can’t do it like I used to” and “I don’t know what exercises to do” are easier to say. And you know what? You’re right. It is absolutely right to recognize that the body no longer performs as well as it did when it was 20 or 30 years old.
And you are not alone when it comes to the question of the right exercises. We want to help you by showing you why it is still essential to keep fit even when you are over 60. We’ll show you our 10 top exercises that are ideal for men over 60.
Should I train differently after 60?
Yes absolutely. Your body has changed, so your training should be different too. Your metabolism changes, so you tend to gain more weight than before. Studies also confirm this.
In Germany alone, over 60 percent of men were overweight in 2020. In addition, your muscle mass decreases more quickly, and the risk of joint problems is greater. The good news is that all you need is a new approach to your training, and you’ll be fit again quickly.
What do I have to pay attention to when doing fitness training after 60?
To get back in shape, you should aim for a full-body workout. It’s important to balance your training; split workouts are over. Pay attention to your joints. Sports such as swimming, yoga, and cycling are ideal because they are gentle on the joints.
Likewise, when doing strength training, you should be careful not to overtax your joints. Nevertheless, we recommend strength training with weights. To maintain a straight posture and protect your joints from injuries, it is important to build muscles.
But also to boost your metabolism again and reduce fat. Because muscle tissue requires more energy than fat tissue, fitness training also has a positive effect on your bones as you age.
You should pay attention to this:
– Practice makes perfect.
Start slowly and try to gradually increase your workload and training intensity. This will help you avoid potential injuries.
– Correct execution:
Pay particular attention to your technique; incorrect execution can quickly lead to failure and injuries. If you are unsure, ask a trainer.
– Regeneration: – exercise for seniors over 60
Your body takes longer to recover. So give him enough breaks by planning rest days.
– Your body is your temple:
If training goes well, great. If you feel pain, stop exercising and get checked out by a doctor.
– Courage to succeed:
Don’t be afraid to attack again. Exchange ideas with others to make training even more fun.
What are the best fitness exercises after 60?
So that your strength training is effective and you don’t overstress your joints, we have put together the best 10 exercises for you.
The best exercises for the upper body
1. Push-ups on the sling trainer
- Support the sling trainer with your hands. Extend your legs backwards. Tense your core so that your shoulders, back, and legs form a straight line.
- Lower your chest toward the slings. Move your hands slightly outward so that there is enough space for your upper body between the loops. The end point of the movement is reached when the chest is approximately at the level of the hands. Press back into the starting position.
2. Arnie Presses
- Sit on a weight bench with your upper body upright. Take two dumbbells in your hands, bend your arms, and hold the weights directly in front of your shoulders. Palms face the chest.
- Stretch your arms above your head and rotate the dumbbells so that the backs of your hands point backwards at the top point. Controlled back to the starting position in the same way.
3. Triceps stretches on the sling trainer
level Beginners Main region poor Aids Sling trainer
- Stand on your toes with your back to the sling trainer and hold the loops over your head. Lean forwards. The arms are stretched. Tense your core so that your body forms a straight line.
- Bend your arms, put your hands behind your head, and lean your body further forward. Always keep your elbows pointing forward. The end point is reached when the angle between the upper and forearms is closed as much as possible. Straighten your arms again and return to the starting position.
4. Dumb Row, one arm with knee on bench
|Aids||Bench dumb bells|
- Support yourself on the weight bench with your left knee and left arm. Your upper body should be approximately parallel to the bench. Spread your right leg to the side for a stable stance. Grab a dumbbell with your right hand and let it hang downward with your arm stretched out.
- Initiate the movement by pulling back the shoulder blade and bringing the elbows as far behind the body as possible. The highest point is reached when the dumbbell touches the chest. Lower again in a controlled manner. After completing the specified repetitions, change positions and row with your left arm.
5. Bicep curls with stop and dumbbells
Level Advanced Main region Poor Aids Dumbells
- Stand hip-width apart. Take a dumbbell in both hands. Let your arms hang from your sides.
- Fix your elbow and bend your right arm. Bring the right dumbbell up to your shoulder. On the way there, rotate your palm upwards.
- Lower the right dumbbell in a controlled manner to half-height. The forearm and upper arm are at right angles. Hold position. Perform a curl with your left arm. On the way down, pause halfway up with that arm as well. Then lower your right arm completely and perform a new curl.
The best exercises for the legs and core muscles
1. Goblet squats—exercise for seniors
Level Beginners Main region Legs Aids Dumbells
Stand with a dumbbell shoulder-width apart in front of your chest. The feet point slightly outward, the elbows downward. Look straight ahead.
Squat as deeply as possible in a controlled manner. Keep your upper body as upright as possible. Straighten your knees and hips again and return to an upright position.
2. Deadlift with dumbbells
|Main region||Legs, butt|
- Stand with a dumbbell in each hand, hip-width apart. Let the weights hang from the side of your body. Look straight ahead.
- Bend forward with your back straight and push your buttocks as far back as possible. In this way, guide the dumbbells closely along your legs to in front of your shins. Only bend your knees slightly in the last third of the movement. Then push your hips forward and stand up again. Here too, the back remains straight.
3. Lunges with dumbbells
|Main region||Legs, butt|
- Stand shoulder-width apart. Hold two dumbbells at the sides of your body. The upper body is upright, and the gaze points straight ahead.
- Take a big step forward with your right leg. Bend your knees and go down. The lowest point is reached when the left knee almost touches the ground. Use the power from your right leg to push back to the starting position. After completing the specified repetitions, perform with your left leg in front.
4. Supermen, dynamic
Lie on your stomach on the floor. Legs are straight, and arms are stretched above the head.
Raise your arms, chest, and legs as far as you can off the floor. Tense your back and hold the position briefly. Return to the starting position.
Level Beginners Main region Belly
- Lay on your back. Bend your legs. Soles of feet remain on the ground. Hold your hands at the sides of your head. Fingers touch the temples.
- Tense your abdominal muscles. Lift your upper back and shoulders off the floor. Keep your buttocks, lower back, and feet on the floor. Hold the upper position briefly and return to the starting position.
Which exercises should I avoid after 60?
From the age of 60 on, working out is also about not overtaxing your body, especially your joints. Squats, for example, are a wonderful exercise to strengthen your leg muscles. However, you should now be more careful about your weight.
Heavy weights can put excessive strain on the knee joints. If you are already dealing with joint problems, the risk of a serious injury is even higher. Instead, choose significantly less weight when doing squats, lunges, or the leg press instead.
Try to avoid the classic deadlift. This exercise can really get to you as you get older. Barbell deadlifts require correct technique and good core stability. However, over the age of 60, your spine may no longer be as flexible, and you may have difficulty keeping your back straight. The complex strength exercise therefore entails high risks.
Better: deadlifts with dumbbells, back extensions, or lat pulldowns. Another popular exercise is shoulder pressing behind the neck.
Young athletes in particular enjoy doing the exercise because it is good for developing the shoulder muscles. When you’re over 60, your shoulder muscles have long since developed. The mobility of your shoulder joints may even be limited, meaning shoulder presses can put strain on your shoulder joint.
The result would be injuries to the entire shoulder area. So it’s better to sit down at a machine and do the exercise in front of your head. By the way, the best exercises for stable shoulders can be found here.
Conclusion: Leave out the heavy weights
Even at 60, you can still train yourself through a wide range of fitness exercises. However, you should pay attention to your body; it needs more breaks than before, and you need to be careful with your joints. Leave out the heavy weights and focus on the correct form. Squats, deadlifts, and shoulder-neck exercises no longer have to be done. There are numerous alternative exercises for seniors over 60 that will make your body shine in new splendor.