6 Significant strength moves women in the 1960s for muscle and bone health

Aging may be inevitable, but it definitely doesn’t have to be more fragile and weaker. When we get older, the maintenance of muscle mass, mobility and balance for supporting independence, bone health and general vitality becomes more important than ever. That is why coach Patricia Greaves, CPT, has six essential movements that every woman should work towards when she hits her 1960s.

These exercises train some of the most important functions to remain independent and injury -free in old age. “They aim at the muscles and movement patterns that help them do everyday things – such as abolishing food, giving off the ground or catching themselves when they stumble,” says Greaves. The list includes a mixture of basic strength training movements, core stabilizers and mobility farmers who not only build muscles, but also support their joints, attitude and long -term function.

Memory: No matter whether you are in the 20s or 30s or 60s or 80s, there is no wrong time to build up a strength training foundation. And these exercises support the strength of bone health at all ages (the earlier the better!).

Add these movements to your weekly training routine and build up a body that wears you strongly through your 60s … and beyond.

Meet your trainer: Patricia Greaves, CPT, is a class of 2022, while the strength in the diversity trainer and the founder of stronger personal training, a virtual and personal coaching service,. She is a fitness specialist for menopause and trains women in the forties, 50 and beyond.

6 essential strength exercises that master in their 60s

Equipment: Means, heavy dumbbells

Instructions: Integrate these six steps into your strength training routine regularly. If you bring these movements together as independent training, move for 8-12 repetitions through each exercise before switching to the next. Repeat the entire circuit 2-3 times and rest between exercises and quantities as required.

1. Goblet Squat

Like to:

1. Stand with feet that are a little wider than the hip width. Toes showed out slightly and hold a dumbbell on the head on her chest. Your elbows should be close to her chest.

2. Low in a crouch until the thighs are parallel to the floor or as far as possible without dropping your chest and dumbbell forward.

3. Break for a moment and then return to the starting position. That is 1 representative.

Why it is effective: The Goblet -Squat builds leg strength and sets core muscles to improve the balance. Holding a weight on its chest also questions its core and attitude and contributes to compensating for age -related declines in terms of balance and stability. The crouch also works on hip and ankle mobility, which can become stiff with the age, and the load-bearing aspect promotes the bone density of main prize for reducing the osteoporosis risk.

2. Bent-over Row

Like to:

1. Stop staggered with feet and sharpen your hips lightly, so that your upper body is at an angle of 45 degrees and your front knee is slightly bent. Hold a dumbbell in every hand with extensive arms.

2. Keep your back flat and in the core, drive your elbow back towards your hip and feel how your shoulder blades press together.

3. Slowly lower the dumbbell back into the starting position and then repeat on the other side. That is 1 representative.

Why it is effective: This line variation builds up a significant guise – crucial for everyday tasks such as lifting food or opening a heavy door. It strengthens the upper back and shoulders to support posture and to counteract the hump, which is often associated with age. It also helps to maintain lean muscle and bone density, which of course continue to decrease in their 60s.

3. Jump crouched

Like to:

1. Start with shoulder -wide feet, arms on the sides or hands in front of your chest.

2. Flying into a crouch by bending the knees and pushing the hips back, lifting their chest and engaging the core.

3. Drive through heels to explode from the ground and jump as high as possible.

4. Land quietly with slightly curved knees and immediately lower it back into a crouch to start the next representative. That is 1 representative.

Why it is effective: Do you think you shouldn’t carry out (Plyometric) movements when you get older? Think again. The Plyometric movement actually increases the bone density and the resistance of the joints and contributes to protection against falls and injuries. The jump in the crouch builds the power and the explosive strength of the lower corporation, which are decisive at the age of older years to stay fast and agile. In addition, the move increases your heart rate and makes it a sneaky way to work in cardio while building strength.

4. Bird dog

Like to:

1. Start with all fours with shoulders that are stacked over the knees via wrists and hips, back, flat and core.

2. Remove your right arm forward and left leg directly and keep your hips and the spine neutral. Do not do your back.

3. Make briefly with your opposing arm and leg, which is extended and reach through your fingers and heel for a long time as you press your buttocks and lats.

4. Slowly return your hand and knee to the floor with control.

5. Repeat on the opposite side. That is 1 representative.

Why it is effective: The Bird-Dog-Bird-Bird-Dog process is aimed at your core and back muscles to stabilize your spine and protect against injuries. It also improves coordination and balance by training opposite limbs to move synchronously. Gently, but powerful, it is ideal to build strength and control and at the same time influence it.

5. Glute Bridge

Like to:

1. Lying on the back with curved knees, the foot flat on the bottom of the hip width and arms on the sides, the falms.

2. Press the paragraphs to raise the hips to the ceiling and press the buttock muscles at the top.

3. Break briefly when your body forms a straight line from your shoulders to your knees.

4. Reduce your hips down with the control until you touch the floor gently. That is 1 representative.

Why it is effective: This buttock exercise is simple, low and accessible to people of all ages. It strengthens your buttocks and knee tendons, the muscle groups that support the hips, the lower back and the posture. It also activates its core and improves the pelvic stability, which can reduce back pain that develops so often in old age.

6. Tendency push-up

Like to:

1. Start in a high plank position with shoulder -wide hands on an elevated surface such as a bank, a box or a stable worktop. Get the core and keep your body in a straight line from head to heels.

2. Bend the elbows to lower your chest to the surface and hold the elbows to the body at about 45 degrees.

3. Slide through your palms to smooth your arms and return to the starting position. That is 1 representative.

Why it is effective: Pushups are considered strong markers for the overall strength and durability. (Actually a 2019 study in Jama Network Open This found that men who were able to carry out at least 11 push -ups compared to those who could not increase this had increased cardiovascular protection, but by increasing their hands, this reduces the pressure on their wrists and shoulders when they deal with joint pain while still questioning their core and improving pressure. In other words, it is a scalable and effective exercise to maintain functional strength without overwhelming your joints.

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