Aside from fat loss, developing a strong level of fitness is one of the most difficult things to do as we age. This entails acquiring and maintaining muscle while being flexible and having strong cardiac fitness. Unfortunately, as you age, your body begins to deteriorate and lose strength, endurance, mobility, and muscular mass. Unless you take the necessary steps to protect it, that is! You're at the right place since we have the best workouts for delaying ageing in your 60s right here.
Living an active lifestyle comes first in the process. Additionally, it's critical to regularly incorporate both aerobic and weight training. These are essential components of a high quality of life. I advise doing strength training at least twice to three times a week for the majority of folks. Focusing on full-body workouts and completing cardiovascular training in between is a terrific idea. These actions are crucial for your overall health, but they also provide you the chance to meet other fitness enthusiasts at the gym, on the trails, and in classes!
Here are a few workouts you can add to your workout programme if you're in your 60s and wish to slow down the ageing process. There is never a bad time to begin. Try to complete 3 sets of the following.
1 Dumbbell Hip Thrusts- You should first place your upper back on a bench or other firm surface for the dumbbell hip thrusts. A dumbbell should be on your lap, and your feet should be in front of you. Lower your hips toward the floor while maintaining a strong core. Next, drive through the heel while briefly clenching your glutes at the top. Before starting a new exercise, return to the starting position under control. 3 sets of 10 to 15 reps should be done.
2 Dumbbell Rows- To perform dumbbell rows, stand parallel to a bench with one hand and one knee firmly planted there for stability. With your opposite hand, hold a dumbbell while extending your arm straight down toward the floor. At the very finish of the exercise, squeeze your lats and upper back as you pull the dumbbell up to your hip. Before beginning the following rep, straighten your arm back down and give yourself a good stretch at the bottom. With each arm, complete 3 sets of 10–12 repetitions.
3 Split Squats- Step one foot forward and the other back to position yourself for the Split Squat. Get a good stretch at the bottom of the motion by controlling your descent while keeping your core tight and chest up until your back knee reaches the ground. Return to standing by pushing through the front leg's heel and finishing by flexing your glute and quad. Before switching legs, complete three sets of 10 repetitions on one side. If using just your body weight is too simple, you can perform this exercise using two dumbbells.
4 Machine Chest Presses- Put your arms on the handlebars of your machine and recline. Press the weight forward until your arms are completely extended while maintaining a strong core. Finish by flexing your triceps and chest, then controllably return the weight to the beginning position to complete another rep. Complete three 10-rep sets.
5 The Turkish Get-Up-
Is the next exercise in our list of 60s anti-aging exercises. Start the exercise by lying flat on the ground. While keeping your knee bent and your foot firmly placed on the same side, hold a dumbbell or kettlebell in one hand above your head. Put your opposing hand in a 45-degree outward posture. Lift the weight to the sky by pushing through the ground with your planted foot.
Change your body's position to the other side as you stand up. Lift your hips off the floor until they are fully stretched while maintaining a straight arm overhead. Bring the opposing leg slowly behind you until your knee is firmly planted. Your hand, knee, and foot should all be in a straight line while you are in a lunge position. Place the weight overhead as you stand up straight from the kneeling lunge stance. Simply reverse the procedure back to the floor step by step once you are standing up, keeping an eye on the weight. With each arm, complete 3 sets of 3–5 repetitions.
Get ready for some cardio to finish with six bike sprints. Get on a road or exercise bike, and if necessary, warm up steadily for 2 to 3 minutes. Start with bursts of 15 to 20 seconds, rest for 20 to 40 seconds, and then repeat for 6 to 10 rounds to ease into the sprint work.
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