Getting older is inevitable, but one of the best ways to stay independent for longer is to add strength training exercises to your routine. While walking workouts are a great way to build cardiovascular fitness, strength training can help slow down and reverse the loss of muscle mass that occurs after 60. Even bodyweight exercises can increase bone density, combat osteoporosis and reduce your risk of fractures and falls.
Yet, if you’re new to exercise or returning to workouts following an extended break, it can be tricky to know where to start. Below, we’ve shared a simple bodyweight circuit from physical therapist, Dr. Nancy, on TikTok. You won’t need any weights, but you will need a chair and something to step onto.
What are the exercises?
Here are the exercises to add to your routine to improve your balance, strength and mobility. Dr Nancy suggests doing three sets of 10 reps each, three times a week.
- Heel raises: For this exercise, stand with your feet hip-width apart. Engage your core, squeezing your belly button into your spine, and rise onto the balls of your feet. Pause for a few seconds at the top, squeezing your glutes.
- Marching: Bend your elbows and hold both hands out. Lift one foot off the ground, keeping a 90-degree bend in your knee, and lift your knee to tap your hand. Don’t worry if you can’t lift your leg all the way to touch your knee. Lower the leg to the floor, then repeat on the other side. Keep switching, and do 10 reps on each side.
- Side leg lifts: Start with your feet hip-width apart and engage your core. Place your hands on your hips. Keeping your foot flexed and your leg straight, raise your leg to one side, lifting it a few inches off the floor. Pause at the top of the movement, then lower the leg to your starting position and repeat on the other side.
- Step up: You’ll need something sturdy to step onto, preferably with a wall or banister to hold onto for support should you need. Place your foot flat on the step and push down through your foot to lift your body weight. Complete all your reps on one side before switching. To advance this exercise, add a knee lift at the top of the step, or remove your supporting hand from the wall.
- Single-leg balance: Start with your feet hip-width apart and engage your core. Hover one foot off the floor in front of you, keep your hips level, and hold for 10 seconds, then switch to the other leg. To make the exercise easier, bend your knee and take your foot behind you rather than in front.
- Sit to stand: You’ll need a chair for this exercise — make sure it’s one you can sit on with both feet flat on the floor, and that the chair doesn’t have armrests or wheels. Sit on the edge with both feet on the floor and your core engaged. Push through your feet to stand, making sure your weight is evenly distributed through both feet. Push your butt back and sit down in the chair. Tap your glutes on the seat, then push through your feet to stand.
What are the benefits?
This simple bodyweight workout works on most of the muscle groups in the lower body, helping build the stabilizer muscles around the knees, ankles and hips, and preventing trips and falls. This is essential as we get older, as it allows seniors to “catch” themselves if they trip, rather than hitting the ground.
You’ll also be doing a lot of single-leg exercises, helping you identify any weaknesses or muscle imbalances. Most people have a weaker side of the body, but this can lead to injuries in the longer term, so exercises like marches and single-leg balances are a good place to start.
Finally, you’ll be working your abdominal muscles in this workout. Your core acts as your body’s corset and protects your spine from injuries. Remember to engage your core throughout this workout, squeezing your abs into your spine, and zipping them up and in, as if you were trying to fit into a pair of jeans a size too small. A stronger core can help improve your balance.
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