Along with losing fat, one of the most difficult tasks in the aging process is developing a solid level of fitness. This means gaining and maintaining muscle while having good cardio conditioning and flexibility. Unfortunately, as you age your body begins to decline and lose muscle mass, power, mobility and endurance. That is unless you perform the right activities to preserve it! You’ve come to the right place, because we’re here with the best exercises to slow aging in your 60s.
The first step in the process is to lead an active lifestyle. In addition, it is important to include weight training and cardio on a regular basis. These are essential ingredients for a good quality of life. For most people, I recommend strength training at least two to three times a week. In between, it’s a great time to focus on full-body workouts and aerobic exercise. Not only are these steps important for your overall well-being, but they also give you the opportunity to get to the gym, on the trails, and to class with other fitness enthusiasts!
If you’re in your 60s and want to slow down the aging process, here are some exercises you can incorporate into your workout routine. It’s never too late to start. Aim for 3 sets from the following.
Dumbbell hip thrusts begin with positioning your upper back on a bench or other solid surface. Your feet should be in front of you and a dumbbell should be on your knees. Keeping your core tight, lower your hips toward the floor, then cross the heel, squeezing your glutes hard at the top for a second. Come down to control of the starting position before performing another repetition. Perform 3 sets of 10 to 15 reps.
Related: 5 Exercise Habits to Slow Muscle Aging, Trainer Reveals
For barbell rows, you’ll need to position yourself parallel to a bench, keeping one hand and one knee firmly planted on the surface for balance. Grab a dumbbell with your opposite hand and your right arm down. Then, pull the dumbbell up to your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm down and perform a good stretch at the bottom before performing the next repetition. Perform 3 sets of 10 to 12 repetitions with each arm.
Related: Regain Muscle Mass After 60 With These Free Bodybuilding Exercises
Get into position for the split squat with one foot forward and one foot back. With your chest high and your core tight, lower yourself under control until your back knee touches the floor, stretching firmly at the bottom of the movement. Push through the heel of your front leg to come back up, flexing your quads and glutes to finish. Perform 3 sets of 10 reps on one side before switching legs. If your bodyweight alone is too easy, you can do this move with a pair of dumbbells.
The next step will be Machine Chest Press. To begin, sit in your machine with both arms on the handles. Keep your core tight and press the weight forward until your arms are fully extended. Flex your chest and triceps to finish, then lower the weight under control to the starting position before performing another rep. Perform 3 sets of 10 repetitions.
The next step in our exercises to slow aging in your 60s is the Turkish Get-Up. Begin the movement by lying flat on the floor. Hold a dumbbell or kettlebell overhead with one hand and your knee bent and your foot planted on the same side. With your opposite hand, position it 45 degrees to the side. Push through your planted foot and lift the weight skyward.
As you come up, shift your body to the opposite side and stand up. Keep your arm straight above your head and lift your hips off the floor until they are fully extended. Slowly begin to bring the opposite leg behind you so that your knee is planted. You should be in a lunge position with your hand, knee, and foot in a straight line. From the kneeling lunge position, stand up straight with the weight overhead. Once you’re on your feet, simply reverse the step-by-step process to return to the floor while keeping your eyes on the weight. Perform 3 sets of 3 to 5 repetitions with each arm.
Get ready for some cardio to wrap up. Get on an exercise bike (or road bike) and, if needed, do a 2-3 minute steady-state warm-up. To get into sprint work, start with 15-20 second bursts, rest for 20-40 seconds, then repeat for 6-10 rounds.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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