As we age, our balance, stability and coordination can decline. One way to counteract this is to build strength with functional workouts.
Functional exercises mimic everyday actions and strengthen the muscles we use regularly, which can help us move well for longer.
And when we keep our bodies strong and agile, we are less prone to injury and chronic health conditions.
But this doesn’t mean spending hours in the gym or doing complicated workouts.
Certified personal trainer Emma Goodman-Horne, known as emergy100 on Instagram, specializes in workouts for seniors, and she’s created a simple three-move circuit that you can do at home.
Three moves for anyone aged 60 and above
- Squats 3x10
- Heel raises 3x10
- Biceps curls 3x10
You will need a set of 2kg dumbbells for this workout but you can also use water bottles as weights.
Aim for 10 repetitions (reps) for each exercise, or 10 reps per side, for three sets.
“These are simple exercises everyone over 60 can add to their daily life to get stronger and improve balance and stability,” Goodman-Horne tells Fit&Well.
“They are aimed at someone who has not exercised for a while, or at all, and should be totally achievable to add to your routine.”
Goodman-Horne has suggested variations for each exercise below, allowing you to select one appropriate to your fitness level.
You can practice the workout a few times a week or try repeating the moves throughout your day.
1. Squats
Option 1: Chair squat
Sets: 3 Reps: 10
- Sit in a chair with your feet on the floor. Your toes should be facing forward and hip-width apart.
- Engage your core and push yourself up to stand. If you can, avoid using your arms.
- Lower down slowly into the chair and repeat.
Option 2: Chair squat with leg balance
Sets: 3 Reps: 10 (5 leg raise each side)
- Sit in a chair with your feet on the floor. Your toes should be facing forward and hip-width apart.
- Engage your core and push yourself up to stand. Avoid using your arms.
- From this standing position, bend your left knee and raise your left leg.
- Lower your left foot back to the floor, then lower yourself into the chair.
- Repeat and alternate the raised leg.
“This is a more advanced version of the chair squat as you will be raising your leg off the floor, which improves balance and stability,” explains Goodman-Horne.
“Practicing balancing on one leg strengthens the feet muscles and core.”
Option 3: Bodyweight squat
Sets: 3 Reps: 10
- Stand with your feet hip-width apart, toes pointing out slightly.
- Bend your knees and keep them pointing in the same direction as your toes as you lower down into a squat.
- Aim to get your thighs parallel to the floor, but stop at a point that's comfortable to you.
- Push through your heels to stand.
“I try to do squats in the day when I’m waiting around. For example, as the kettle is boiling,” says Goodman-Horn. “That way you can build it into your daily routine as a habit.”
2. Heel raise
Option 1: Double-leg heel raise
Sets: 3 Reps: 10
- Stand with your hands on the back of a chair or similar sturdy surface, to help you balance.
- Push through your toes to raise your heels off the ground.
- Hold for a second before lowering again.
Option 2: Single-leg heel raise
Sets: 3 Reps: 10 each side
- Stand upright with your hands on the back of a chair or similar sturdy surface.
- Raise your right leg off the floor, so all your weight is in your left foot.
- Push through the toes of your left foot so that your heel raises off the ground.
- Repeat 10 times, then switch legs.
Goodman-Horne explains that as well as working the calf muscles, “heel raises strengthen the ankles and feet, which is important for injury prevention.”
3. Biceps curl
Option 1: Single-arm biceps curl
Sets: 3 Reps: 10
- Stand with feet hip-width apart, holding weights in front of your thighs, palms facing forward.
- Curl the left weight up towards your shoulder, keeping your elbow still.
- Lower the weight down with control then switch sides and repeat.
“I’d recommend starting with a 2kg [4.5lb] dumbbell and working up to 3kg [6.5lb] over 4-6 weeks,” advises Goodman-Horne, who suggests using a filled water bottle as an alternative to the dumbbell.
Option 2: Biceps curl into front raise
Sets: 3 Reps: 10
- Stand with feet hip-width apart, holding weights in front of your thighs, palms facing forward.
- Curl the weights up to your shoulders, then lower down to your thighs with control.
- Repeat 10 times.
- Next, rotate your wrists so that the weights face toward your thighs.
- Keeping your arms straight, raise the weights in front of your body, so your hands are in line with your shoulders.
- Lower back down and repeat 10 times.
This exercise works well for seniors as “one of the biggest things people have issues with as they get older is their shoulders, particularly from bad posture or hunching over devices,” Goodman-Horne explains.
“You can do single arm front raises or both at the same time.”
