Staying active after 60 is important to keep both your body and mind in top shape. Harvard experts stress that building a strong core is one of the best ways to maintain balance and independence. Besides, simple exercises can keep you feeling vibrant without a strenuous gym routine.
The World Health Organization (WHO) recommends that older adults aim for 150 to 300 minutes of exercise each week. It doesn’t have to be a high-intensity workout. What matters is moving your body and replacing long hours of sitting with controlled activity. With a focus on balance and core strength, the following three exercises are perfect for retirees who want to stay fit and avoid injuries.
Bridges
Bridges are a simple yet powerful move. Start by lying on your back with your knees bent and feet flat on the floor. Slowly lift your hips upward until your body forms a straight line from your shoulders to your knees. This tightens the muscles in your abdomen, lower back, pelvis, and glutes.
Bridges help form strength from your chest down to your pelvis, creating a strong and supportive foundation for your body. Incorporating bridges into your routine a few times a week can improve your stability and make daily tasks easier.
Planks
Planks are a favorite for many because they work several muscle groups at once. Begin in a push-up position but lower your body so that your forearms rest on the ground. Keep your elbows directly below your shoulders and hold your body in a straight line. Squeeze your glutes and tighten your abs, imagining your body as a solid board.
This isn’t just about the core; planks also engage your arms, shoulders, and legs. If you’re new to this move, start by holding the position for 15 to 20 seconds and gradually build up your endurance.
Opposite arm and leg lifts
This exercise is fantastic for challenging your balance and engaging your core. Begin on all fours with hands and knees firmly planted on the floor. Make sure your head stays aligned with your back as you engage your core muscles. Slowly extend your right arm and left leg at the same time and hold this position for a few seconds, then switch sides.
This movement works like a mini training session. It’s similar to the effort you’d feel climbing stairs or lifting weights but without any equipment. The key is to keep your movements slow and controlled. This careful pace helps protect your joints and maximizes the benefits of each lift.
As you can see from these examples, you don’t need to dive into complex workouts to stay fit after 60. Simple exercises like bridges, planks, and opposite arm and leg lifts can do wonders for your core strength and balance. By focusing on these moves, you lower your risk of falls, ease back pain, and even support better mental health. Incorporate them into your weekly routine and feel the difference they make.
