Training

If you’re trying to stay strong, there’s one move that beats most others—and you don’t need a gym to do it. It’s called plantar flexion, and it can be done in your living room with zero equipment. Better yet, you can track your progress using your iPhone or Apple Watch. Here, we’ll break down how … Read more

Are you struggling to achieve restful sleep after 60? Instead of engaging in high-impact sports or demanding cycling rides, consider a gentler practice that is perfect for retirees. We’re talking about yoga, an ancient discipline intertwined with mindfulness, meditation, and gentle movement, and it has proven to be a powerful ally for attaining restorative sleep. … Read more

If you’re over 60 and searching for a gentle but effective way to strengthen your heart, the exercise we’re covering here may surprise you. It’s not brisk walking, swimming, or cycling; it’s an innovative walking method developed in Japan. This method, known as Japanese walking or interval walking training (IWT), delivers cardiovascular and metabolic benefits … Read more

If you have been feeling unsteady lately, know that diminished stability is a familiar part of aging, but it does not have to define your daily life. A single, targeted exercise can enhance your balance and strength, keeping you steady on your feet and lowering your risk of falls. Exercise scientist Pete Williams advises adopting … Read more

If you’re over 60 and knee pain makes land-based exercises difficult, water workouts provide a safe and gentle alternative. These aquatic sessions build strength, stability, and balance without jarring your joints. One exercise in particular—side leg extension—stands out for targeting both muscle strengthening and balance improvement. Here, we’ll break down exactly how to perform the … Read more

While walking might aggravate fragile knees and yoga can impose some strain, there is an excellent alternative that gently eases leg discomfort: tai chi. This ancient martial art, which shares similarities with practices like qigong, offers a combination of movement, balance training, and mindfulness for seniors over 70. Here, we’ll explore why tai chi excels … Read more

If you’re over 60 and desire stronger legs and enhanced balance while protecting your joints, water exercise is an excellent option. Activities such as aquatic fitness and water aerobics offer a safer, more controlled alternative to high-impact moves, in a pool environment that offers low-impact effort. Here, we’ll explore step-down holds, an aquatic exercise that … Read more

For women over 60, establishing a safe routine that enhances both strength and balance is essential. Instead of relying solely on walking or running, consider supplementing your regimen with targeted strength exercises such as the dumbbell deadlift, which we explore here. Apart from covering its distinctive advantages for senior women, we’ll explain the correct execution … Read more

If you are over 65 and concerned about falls, water-based activities may be transformative. Rather than following traditional routines such as walking or jumping underwater, we want to discuss a specific exercise for enhancing stability with one simple tool: a kickboard. Here, we’ll explore how kickboard knee raises target balance improvement for retirees. You’ll learn … Read more

For those over 55, knee discomfort can make even gentle land exercises such as Pilates or walking feel extraordinarily challenging. Sensitive joints require activities that relieve pressure while building strength, which is why aquagym—a water-based exercise regimen—stands out. In the following sections, we’ll explore the benefits of water workouts for alleviating knee pain and boosting … Read more

According to the guidelines from the World Health Organization (WHO), adults over 65 should aim for 3 hours per week of moderate physical activity to counteract muscle loss. This recommendation specifically addresses sarcopenia, the natural decline of muscle cells that compromises both strength and independence. It’s not only about appearing fit, but about preserving the … Read more

Finding an exercise routine that feels beneficial can be challenging when dealing with leg discomfort later in life. While biking and pilates are frequently recommended, they may not be ideal if you experience persistent aching or stiffness in your legs. For chronic leg issues, incorporating frequent stretching sessions provides distinctive relief. The continuous practice of … Read more

Walking gets you moving, and it should be part of your daily routine. However, if you want to move with greater ease—feeling less stiff, reaching further, and bending more effortlessly—a more deliberate approach is needed. One way to complement this workout is to engage in targeted mobility and flexibility work. Remarkably, your iPhone can help … Read more

If you are over 65 and determined to enhance your balance and flexibility, a remarkable option besides walking and swimming awaits you. Safe, accessible, and easily performed from a sturdy chair, chair yoga stands out as a low-impact practice that’s perfect for seniors. Let’s examine the reasons why chair yoga can be effective for older … Read more

You might expect swimming or cycling to top the list for gentle exercise after 65, especially when dealing with sensitive knees or hips. However, there is another contender that is incredibly effective, accessible, and kind to your joints: walking. This simple activity is one you can begin almost anywhere without the need for any specialized … Read more

Parents frequently choose baseball or football when selecting a sport for young children. However, if the goal is to enhance strategic thinking, basketball is an interesting alternative. This dynamic, fast-paced team game demands rapid decision-making, acute spatial awareness, and seamless teamwork. For children under 10, basketball offers a practical way to develop cognitive capabilities while remaining … Read more

If you’re over 60 and seeking a low-impact exercise that enhances cardiovascular strength and maintains flexibility, water aerobics might be the ideal solution for you. Unlike other activities like yoga or tai chi, this aquatic workout combines cardio and resistance training while minimizing joint stress. In the following sections, we’ll explore how water aerobics can … Read more

If you’re over 40 and want to maintain your balance and coordination, you might benefit more from setting aside the yoga mat in favor of a routine centered on bodyweight training. A six-month study comparing calisthenics and Pilates demonstrated that exercises, such as squats, lunges, and other dynamic movements, led to superior improvements in coordination, … Read more

Running provides cardiovascular benefits, but it doesn’t enhance your balance as effectively as targeted stability training. For those seeking increased control over movement, reduced injury risk, and greater steadiness in everyday activities, the iPhone’s advanced gyroscope, integrated with fitness apps such as Apple Fitness+ and Apple Health, offers a sophisticated approach. These tools turn ordinary … Read more

Strength and balance are non-negotiable after 60. Although squats and planks are often recommended, there is one simple, frequently overlooked movement that offers remarkable benefits for daily function and safety. It targets core muscles essential for stability and movement, and it can assist with fall prevention, rehabilitation, and maintaining independence. In the following sections, we’ll … Read more

Cardio activities such as brisk walking or biking are widely recognized for supporting cardiovascular health. However, if you’re over 45 and aiming to ease aches, prevent injuries, and improve your strength, there is a more astute strategy. Lifting weights, or strength training, is a potent method that combats sarcopenia and contributes to enhanced joint stability, … Read more

Walking gets you outside and moving, but if you want to elevate your fitness routine without stepping into a gym, your iPhone can serve as a powerful companion. The secret lies in audio-guided workouts, which use voice-led instructions to eliminate the need to focus on the screen and allow you to concentrate fully on your … Read more

Finding exercise that is truly gentle on the joints after 60 can feel like a puzzle. Although pilates and cycling are frequently recommended, they might not be ideal for everyone. For those looking for more options, another form of movement provides both support and relief: water jogging. This low-impact activity offers several benefits for older … Read more

If you have ever skipped a workout because you “don’t have time”, this could be a useful alternative for you. With no specialized gear, no commute, and no complicated movements to master, this 7-minute workout requires only your phone and a modest patch of floor space. Here, we’ll explain how the 7-minute workout operates, discuss … Read more

When it comes to enhancing lower-body strength after 65, many seniors often gravitate toward popular movements such as glute bridges, backward lunges, or step-ups. However, there is a simpler and effective classic alternative: squats. This exercise engages your quadriceps, hamstrings, glutes, and core while also improving balance and mobility. Here, we’ll break down why squats … Read more

If you’re over 50 and knee pain has disrupted your regular fitness routine, you have probably been advised to try activities such as walking, swimming, or Pilates. However, there is an alternative option that is gentler on your joints and enhances strength and endurance: the elliptical trainer. Below, we’ll examine the unique benefits of the … Read more

Stretching routines can sometimes feel repetitive or even confusing. You may question whether you’re performing each movement correctly, how long to hold each position, or if you are truly making progress. A guided fitness workout—such as the one offered by the Bend app—transforms your iPhone into a personal coach that provides clear instructions, structured routines, … Read more

Falls are the primary cause of injury among adults aged 65 and older, with over 14 million incidents reported annually in the US. Aquatic therapies—such as water aerobics, and emerging practices like Ai Chi—offer an efficient workout to prevent them. In the following sections, we’ll explore how Ai Chi diverges from traditional water workouts like … Read more

Besides just walking, climbing stairs can be a comprehensive workout. This exercise builds leg strength, improves cardiovascular health, and burns calories efficiently. The iPhone’s built-in Health app (available on iOS 11 and later) automatically tracks your daily activity by measuring both steps and elevation gains using integrated sensors such as an accelerometer and barometer. Here, … Read more

For retirees over 60, strength routines such as walking with weights or push-ups frequently appear impractical and daunting. However, there’s a gentler approach that enhances muscle strength and balance, and eliminates the need for bulky equipment or intricate routines. The solution resides in a tool that can be carried anywhere and used for different activity … Read more