Core Performance: Essential Strength Training Exercises for Adults Over 60
Core Performance: Essential Strength Training Exercises for Adults Over 60
Certified trainer Kim Duke outlines key movement-based exercises to build strength, stability, and independence as we age.
As any aging adult, I worry that I may not be doing enough to keep my body in shape. Having just turned 60-years-old, there are some biological factors you just cannot ignore. On the outside our skin and hair seem to be the first things to change, but on the inside of our bodies we are experiencing molecular changes that will affect your heart, lungs, bones and muscles.
With age, bones tend to shrink in size and density. Muscles tend to lose strength, endurance and flexibility. That, in turn, can affect coordination, stability and balance. These changes raise the risk of falls, and falling with weaker bones makes it more likely that you could break a bone.
The mistake most people in my age group make is not that they stop exercising, but that they are not focusing enough attention to training specific movements. Here are a few movements that I have been using not only for myself, but also for my clients of all ages.
Single-leg sit-to-stand: This exercise builds quads and glutes and focuses on single-leg balance. Your goal is to keep one leg extended and stand upright from a seated position. Staggered feet (one in front of the other) is an easier bet - and a good place to start if the single-leg option is too difficult. Aim for 10-15/leg.
Split squat: This is one of the best lower-body muscle builders after the age of 60. Most people skip it because it feels hard. That’s why it works. Stand with one leg staggered behind your body. Drop the back knee to a 90-degree angle keeping your torso upright and hands on hips. Your power comes from the back leg and glutes as you straighten. Aim for 10-15/leg.
Calf Raises (double - single): Your calves are vital for walking. For every 1% of calf strength lost, your hips work twice as hard. This is why walking feels heavy later in life. Stand upright behind a chair or counter and lift your heels as high as you can, hold and drop. Use both calves and a single leg, completing 10-15/leg.
Push-ups (knee - full): You must be able to push with force to get off the floor, catch yourself when you fall, and stay independent. Aim for 15-20.
How to train these:
Do all exercises on the same day.
Aim for 2 sets of each with a rest of 1-2 minutes.
Train 2-3 days per week.
Aging is inevitable, but aging gracefully with strength and balance requires consistency.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her sons, Zach and Nik. For more information about her studio, including private sessions and group workout classes, visit her Facebook page, www.coreperformancefitness.com, or call 716-698-1198.
