I asked a geriatric kinesiologist which 5 bodyweight exercises she’d recommend after 60: Here’s her answer
These are the 5 bodyweight exercises recommended by a geriatric kinesiologist.
As we age, strength training transitions from building muscle to preserving independence and preventing falls. Starting around age 30, adults lose 3-8% of their muscle mass per decade, a process known as sarcopenia that speeds up after 60. Exercise is a potent tool to slow down and even reverse this loss of muscle. Bodyweight exercises are an excellent way to build and maintain muscle, protect bone density, and prevent falls.
However, beginners or those returning to fitness after a break might find it challenging to start. I interviewed geriatric kinesiologist Mercedes Fernandez to learn her top five standing bodyweight exercises for clients over 60. A kinesiologist specializes in human body movement to assist people in recovering from injuries and managing chronic health conditions.
All of these exercises are beginner-friendly, but always consult a medical professional if you have an injury. Fernandez recommends the following five exercises, along with progressions:
1. Squats/Sit-to-stand: This exercise maintains strength, coordination, and balance, essential for everyday movements like getting up from a chair or bed. Beginners can start with a chair, progressing to regular squats as they get stronger.
2. Wall sit: This exercise focuses on leg, glute, and core strength. Stand with your back against a wall, slide down into a seated position, and then slide back up.
3. Heel raises in different stances: This exercise strengthens calf and ankle muscles and improves balance. Perform heel raises with feet together or wider than a natural stance to challenge balance.
4. Single-leg weight shifts: This exercise targets balance and strength, requiring core activation. Shift body weight onto one leg while hovering the other off the floor, then switch sides. Progress by lifting the free leg higher as balance improves, always keeping a sturdy object within reach for safety.
5. Tandem stance mini-squats: This exercise combines balance and strength training. Place one foot in front of the other like walking on a tightrope, then gently bend the knees, sitting back and keeping the chest lifted.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
