Besides losing fat, one of the most difficult tasks to tackle in the aging process is building a solid level of fitness. This means gaining and maintaining muscle while having good cardiovascular conditioning and flexibility. Unfortunately, as you age, your body begins to decay and lose muscle mass, power, mobility and endurance. That is unless you do the right things to preserve it! You came to the right place, because we are here with the best exercises to delay aging in your 60s.
The first thing in the process is to live an active lifestyle. Also, it is important to include strength training and cardio on a regular basis. These are key ingredients for a good quality of life. For most people, I recommend doing strength training at least two to three times a week. In between is a good time to focus on full body workouts and aerobic exercise. Not only are these steps important to your overall wellness, but they also provide opportunities to hit the gym, on the trails, and in classes with other fitness enthusiasts!
If you are 60 years old and want slow down the aging process, here are some exercises that you can incorporate into your exercise routine. It’s never too late to start. Aim for 3 sets of the following.
Dumbbell hip thrusts begin by placing your upper back on a bench or other sturdy surface. Your feet should be in front of you and a dumbbell should be in your lap. Keeping your core tight, lower your hips toward the ground, then drive through your heel, squeezing your glutes hard at the top for a second. Lower the handle back to the starting position before doing another rep. Do 3 sets of 10 to 15 repetitions.
Related: Trainer reveals 5 exercise habits to slow muscle aging
For Dumbbell Rows, you’ll need to stand 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 arm stretched toward the ground. Then, bring the dumbbell up to your hips, squeezing your lats and upper back at the end of the movement. Reach your arm down and complete a good stretch at the bottom before doing the next rep. Do 3 sets of 10 to 12 repetitions with each arm.
Related: Regain muscle mass after 60 with these exercises with free weights
Get into position for the Split Squat with one foot forward and one foot back. Keeping your chest up and core engaged, lower under control until your back knee touches the ground, getting a solid stretch at the bottom of the movement. Push through the heel of your front leg to come back up, flexing your quad and glute to finish. Do 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 start, sit on your machine with both arms on the handles. Keep your core engaged and press the weight forward until your arms are fully extended. Curl your chest and triceps to finish, then lower the weight under control back to the starting position before performing another rep. Complete 3 sets of 10 repetitions.
Next in our exercises to delay aging at 60 is the Turkish Lift. Begin the movement by lying down on the floor. Hold a dumbbell or kettlebell above you with one hand and your knee bent and your foot planted on the same side. With the opposite hand, angle it 45 degrees to the side. Push through your planted foot and lift the weight skyward.
As you go up, move your body to the opposite side and stand up. Keep your arm straight above your head and lift your hips off the ground until they are fully extended. Slowly begin to bring the opposite leg behind you so 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 back 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 finish. Get on a stationary bike (or road bike) and, if necessary, do a steady 2-3 minute warm-up. To start speed work, start with 15-20 second bursts, rest 20-40 seconds, then repeat 6-10 rounds.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
