Exercise at Any Age
Exercise at Any Age
What Can You Do If You Are Over 50, 60, 70, or 80?
Everyone knows that exercise is good for you. While it can’t stop the aging process, it can increase life expectancy and keep disabling conditions like heart disease and depression at bay. But, as we age, it’s no longer enough to do only our favorite exercises, be it tennis, running, mountain biking or skiing. That’s because aerobic capacity, muscle mass, bone density, flexibility and balance all decline over time, and each requires some attention. It isn’t until our fifth decade that we start to appreciate that we need more muscular fitness and flexibility in our exercise routines, because without these it becomes increasing more difficult to maintain functional capabilities and independence.
The following are exercises recommended for people in their 50s ,60s, 70s, 80s and beyond - plus bonus activities for each decade recommended by sports doctors, exercise physiologists and physical therapists. These include squats, planks, and lunges in different forms for each decade.
All of these exercises can be done with little to no equipment and are designed to engage multiple muscle groups and promote balance. When combined with aerobic exercise, they come close to making a total fitness program.
50s: Many people in their 50s may not run or swim as fast as they used to, and they may find it takes longer to recover from a strenuous workout. The goal is exercise often, and shifts from setting performance records to feeling good and maintaining a health and physical function.
Push-ups: I prefer to do what is called a negative push-up which means you will start in a prone position with your toes tucked under and your hands in front of your shoulders. Keeping your core tight and engaged, push yourself off the floor until you are straight. Always go back to the floor to avoid using momentum. Start with 3 sets of 5 and work up to 3 sets of 10.
Overhead push press (with or without a squat): Hold dumbbells in front of your shoulders with palms facing each other. Keeping your core engaged, press the dumbbells over your head. These exercises will strengthen you arms, upper body and core. Start with 3 sets of 5 and work up to 3 sets of 10-15.
60s: As we age, variety becomes key. Core exercises like yoga and Pilates will help boost balance before falls become a risk.
Squats are still highly recommended during this decade.
Planks: Either with straight arms or on your forearms to continue to build core strength and improve balance. Start with 15-30 second holds and work up to 1 minute.
Lunges: Strengthen legs, core and back and enhance balance. By alternating legs and direction (front, back, lateral) you’re going to enhance stability and core strength. Remember to only bend your knee 90-degrees and watch foot placement to prevent over-extending your knees. Start with 3 sets of 5 and work up to 3 sets of 10.
70s: Balance and exercise become more important as we age. Never be afraid to try something new like line dancing, Pickleball or golf. These activities are excellent for cognitive well-being as they develop new neural pathways and can ultimately help reduce the risk of dementia.
Wall squats: Builds muscle in thighs, hips and buttocks as well as core since to complete this exercise you are placing your back against a wall or stability ball. Stay focused on keeping thighs parallel to the floor and make sure your knees are directly above your feet. Start with an isometric version by holding this position for 15-30 seconds and working your way up to 1 minute.
Kettlebell swings: Works the core, hips, shoulders and more. Start in a wide stance, bend your knees and engage your core. Swing the kettle bell to the height of your shoulders while pressing your hips forward. Start with 3 sets of 10 and increase to 15-20 as you progress.
Overhead reaches: Stretch your sides and help with core flexibility and posture. Start with either bodyweight or a small weight in your hand at shoulder height. Bend your body to the left and raise the weight directly overhead. Repeat on the opposite side. Start with 5/side and build up to 10/side.
80s and Beyond: Activity that feels like play and sparks a sense of “joy in moving” should be engaged in at least once per week, ideally 2-4 times per week.
Chair squats: Sit in a chair and rise to a standing position and then sit again. To make it more difficult, have your arms crossed over your chest. Start with 3 sets of 5 and work up to 10-15 reps.
Wall Planks: Stand about two feet away from the wall, facing the wall. Assume a push-up position against the wall with your feet and your forearms. Your body should form a triangle. Keep your body straight from head to feet. Hold 15 to 30 seconds and build from there.
Cat and Cow: This is a classic yoga move that incorporates the core and balance. Start with a neutral spine and inhale, placing your chin to your chest as you arch your back upwards like a cat. Exhale and lift your chin and eyes towards the ceiling as you allow your back to arch in reverse, like a cow. Complete at least 5 of these and work up to 10.
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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 two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
