Training

Team sports are a great way to keep kids active, engaged, and learning. If you’re only thinking about classic options, such as basketball or soccer, you’re missing another sport that checks all the boxes, especially for kids under 10. Handball isn’t as well-known in the US, but it offers big benefits for children. It strengthens … Read more

If you’re over 60 and dealing with stiff joints or lingering knee pain, there’s one water-based move that offers relief while building strength and stability without stressing your joints. It’s called the lift kick, and it’s a low-impact way to move better and feel stronger. In the following sections, we’ll look at how the lift … Read more

Running can help you stay fit, but it’s not always the most effective—or sustainable—way to lose weight after 45. Joint strain, slower recovery, and shifting energy levels can make traditional cardio less appealing as you age. If you’re looking to drop weight, protect your body, and feel stronger, there’s a better option. It’s a specific … Read more

You don’t need a gym membership or a complicated workout plan to stay active in retirement. One popular activity offers physical benefits, social connection, and a low-impact way to stay moving—and most people don’t think of it as exercise at all. That activity is bowling. It’s accessible, enjoyable, and effective. In the following sections, we’ll … Read more

There’s one simple movement fitness experts say is more important than any other once you’re over 60. You probably do it dozens of times a day without thinking—when sitting down, standing up, and getting out of the car. The difference is doing it with purpose. We’re talking about squats. This article breaks down why squats … Read more

Not all cardio workouts are the same. If your goal is to lose weight and tone your legs, some methods work faster and deliver better results than others. While cycling and using the elliptical machine can be helpful, there’s one high-impact option that gets overlooked far too often. That option is sprinting. Done in short … Read more

If walking isn’t enough and running feels too daunting, there’s another option worth considering. It challenges your body, sharpens your mind, and doesn’t require extreme speed or stamina. It also works for people well into their 70s and beyond. We’re talking about good old tennis. It’s low-impact when played smart, adaptable to your level, and … Read more

After 60, intense activities like lifting heavy weights or dropping to the floor for push-ups aren’t recommended, but that doesn’t mean you can only stick to walking or swimming. Building strength is still possible; you only need to find the right type of exercise. Here, we want to highlight one that doesn’t require any equipment … Read more

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