Regardless of age, training is essential for a healthy and active life, especially in adulthood.
Training is fundamental at any ageand charge even more importance from the age of 60. At this stage of life, muscle mass, mobility and balance are lost faster, which may imply a greater risk of falls, bone diseases or decrease in autonomy. Staying active helps to keep physical and mental health.
However, it is not about demanding to the fullest, but of moving with intelligence: adequate activity, adapted to the level of each person, with good technique and gradual progression. In particular, Low impact strength exercises They are ideal for older adults, since they allow strengthening muscles and bones, improving posture and increasing functional capacity, all while minimizing the risk of injuries.
Training
Add strength exercises to your training: the best options
Strength exercises have multiple specific benefits in the elderly, such as preserving muscle mass, improving metabolism, favoring balance and reducing the risk of falls. Here are some of the best options that the note suggests, with a brief description of each:
- Training with light weights or elastic bands: They help strengthen arms, back and legs, with controlled resistance that adapts to the level of each person.
- Assisted squatillas: Strengthen legs and buttocks. They are key to staying with mobility for daily tasks such as getting up from a chair or climbing stairs.
- Heel elevation (Twins): Improves the function of calves and favors balance, something very important to avoid stumbling or falls.
- Modified flexions: made against the wall or on a high surface, work chest, arms and central area (CORE), without demanding too much on shoulders or dolls.
- Buttock bridge: lying on your back with your knees flexed, raising your hip strengthens buttocks and lumbar area, which helps in the posture and reduces back tensions.
The benefits of strength training after 60 years
Strength training in older people provides a series of very specific benefits that directly impact the quality of life. First of all, Help improve bone densitywhich reduces the risk of osteoporosis and fractures, especially in areas such as hips and spine.
Besides, fights the loss of muscle mass (Sarcopenia), something that begins around 30 years but accelerates with age, making simple actions more difficult. Strengthening muscles has effects on daily functionality: getting up, walking, loading objects, maintaining balance.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
