Essential Exercises if You’re Over 60!
Last week we went over the problems with blanket statements like “seniors should avoid these exercises.” This week I will cover exercises you SHOULD be doing if you're over 60 (or ANY age).
WARNING these exercises are counter to what you typically hear!
1. DEEP Squats
Want to have the ability to get off the toilet, recliner, or out of your car when you're 90? Leg strength is vital to healthy aging. Deep squats got a bad reputation back in the 80's when a study came out claiming they placed too much stress on the knees. The study was later found to be flawed, but the fear of squatting below 90 degrees persisted for decades. Now we understand that its not about how low you squat, but proper loading and technique. The benefits of low squats include:
Increased bone density in the spine and hips (common places for osteoporosis)
Increased strength and muscle in the legs
Improved balance, posture, and mobility
Heavier weights can be loaded with a barbell on your back (i.e. back squat). Other variations such as the front squat and goblet squat can be done for those lacking shoulder mobility or proper equipment.
2. Deadlifts
If you need to pick things up off the floor, this is for you! Similar to the squat this exercise uses many muscles across multiple joints in a functional manner. Grip strength has been studied exhaustively and correlates to improved health and longevity. The deadlift is a great prescription for grip training due to its ability to be loaded heavier than almost any lift you could do in the gym. Other benefits include the same as the squat in improving bone density, muscle strength, and balance.
Where the deep squat has been given a stigma for knee pain, the deadlift gets a bad reputation for back pain. This is also a false statement when proper training and careful management of weight are implemented.
Some of the best variations to consider: conventional deadlift, sumo deadlift, romanian deadlift, and trap bar deadlift.
3. Carries
Some of the most basic exercises you can do and highly functional. Build grip strength, core strength and never worry about carrying your groceries again!
There is extensive research on the correlation between grip strength and longevity. Grip focused exercises such as deadlifts, pull-ups, and carries will build and maintain a strong grip and impressive handshake!
Some useful variations: farmer's carry, suitcase carry, and overhead carry.
4. Pressing exercises
Build your upper body with lifts like the overhead press, bench press, or push-ups. With proper shoulder mobility, the overhead press is arguably the most functional upper body lift. Whether its putting something on the top shelf or overhead compartment of a plane, overhead strength is essential for day to day life.
The bench press and push-ups offer different joint angles and alternatives to those currently lacking mobility for overhead work. The bench in particular allows for heavier loads to be used for increased strength and muscle development. A combination of all three will give you well-rounded shoulder stability and upper body strength.
Other useful variations: dumbbell bench press, single arm overhead press, band assisted push-ups.
5. Walking
This may not seem to fit with the rest, but walking is an underrated activity that can improve heart health, burn calories, and decrease stress. Daily walking can also help you recover from strength training sessions due to the increased blood flow to fatigued muscles.
Aim to get 20-30 minutes of walking per day. This, along with strength training and mobility work, will give you the best outcomes for health and longevity.
Final note: if you're currently dealing with pain or injury, this must be addressed first. Deep squats with an already injured knee may not be appropriate for you. If you lack mobility to squat deep or overhead press, work toward improving your mobility and coordination while using other variants of the same movements until your body is ready.
