Patricia Greenberg is a 65-year-old personal trainer who hosts a YouTube show called It's OK To Be Old all about healthy aging. Below, she’s put together a workout routine for people over the age of 60 to build strength, confidence and longevity.
It’s a short routine because Greenberg encourages small bouts of daily movement. “Over 60, daily movement is critical for all of our organs to function at optimal rates,” she says.
“One system that is often overlooked is our proprioception,” Greenberg continues. “Daily movement, especially balance exercises, can really keep this in check.”
The moves in her routine aim to improve balance, and overall strength and fitness.
The daily workout for over-60s
“These can be done at all fitness levels with or without weights and repeated as many times as one can handle,” Greenberg says. “Also, it’s perfectly fine to exercise while using mobility aids such as a walker, cane, wheelchair or the wall.”
“I always recommend that people do these exercises at the same time every day and start with just one set of each,” she continues. “Instead of making it harder just repeat the sequences more often.”
She recommends doing two things before you start the workout: “Start by taking 10 deep, long breaths to calm the body, and try to touch your toes every day.”
1. Walking
Time: 5min
“Fast, slow, long or short, walking covers all the basis for overall health,” Greenberg says. “It’s fantastic for cardiovascular strength, posture, digestion and balance.”
She recommends five minutes of walking before starting this workout, whether that’s around the block or just on the spot.
2. Sit to stand
Reps: 5-10
- Sit in a chair with your buttocks toward the front of the seat and your feet hip-width apart.
- Raise your arms to shoulder height out in front of you.
- Push through your feet to stand up, leaning your torso forward slightly but keeping your back straight.
- Push your hips back and bend your knees to lower onto the seat with control.
Make it harder: Hold a dumbbell in each hand or hold one heavy dumbbell in front of your chest.
3. Overhead reach
Reps: 15
- Stand with your feet hip-distance apart and your hands by your sides.
- Reach your hands out to the sides and overhead, fingers pointing upward at the top.
- Return back to the starting position with control.
- Keep your body stable throughout the movement.
Make it harder: Hold light weights in either hand to progress this move.
4. Wide stance bend
Reps: 15
- Stand with your feet wider than hip-distance apart, with your toes slightly outward.
- Bend your knees, making sure they don’t cave in.
- Squeeze your pelvic floor as you straighten your legs.
Make it harder: Hold a weight at your chest throughout the movement.
5. Alternating waist twist
Reps: 15 each side
- Stand with your feet shoulder-width apart.
- Lift your arms out to the sides and bend your elbows to 90°, so your upper arms are horizontal at shoulder height and your forearms are vertical, palms facing forward.
- Twist from your waist to the left, rotating as far as you can.
- Return to the center, then repeat on the other side.
- Continue, alternating sides with each rep.
6. Leg lift
Reps: 10 each side
- Stand with your feet hip-distance apart, holding a wall or chair lightly for support.
- Keeping a slight bend in your knees, raise one leg behind you and hold this position for five seconds.
- Lower your leg with control.
- Do all your reps on one side, then switch sides.