For many people, fitness is more than just a hobby—it’s a lifestyle. Trainer Eric North—who goes by the Happiness Warrior online— is one of these people. At 61, he trains regularly and is in great physical condition.
North is an advocate for any and all movement. “Regular physical activity reduces stress, improves mood and boosts cognitive function, all of which contribute to a more positive outlook and enhanced decision-making abilities,” he says.
“By embracing a lifestyle that values movement and nourishment, we not only extend our years but also enrich their quality, ensuring that we have the vitality and energy to pursue our passions, connect deeply with others, and contribute meaningfully to the world around us. In essence, fitness is not just about avoiding illness; it is about embracing a life lived to its fullest potential.”
I asked North for his go-to exercises, and he shared his favorite three. He does these movements regularly and recommends them for the over-60s.
North has given a range of reps and sets for each movement so you can adjust the starting point to suit your current strength level. Aim to gradually increase the number of sets and reps you do over time.
1. Push-up
Sets: 1-3 Reps: 5-7
“Push-ups are a highly effective, equipment-free exercise that offers numerous benefits in a short amount of time,” says North. “They build upper-body strength, stabilize your core and can improve your overall health.”
“Push-ups can be modified by using a chair or wall for stability when just starting out, and over time, your strength will improve. Being able to do a traditional push-up is a great goal for anyone.”
We have instructions for a range of modified push-ups for you to refer to, as well as this plan to help you achieve your first push-up.
How to do a push-up:
- Get on your hands and knees with your hands shoulder-width apart and knees hip-width apart.
- Step your feet back one at a time so your legs are extended and your body is in a straight line from head to heels. This is the high plank position.
- Bend your elbows to slowly lower your body until your chest touches the floor.
- Push through your hands to straighten your arms to return to the high plank position.
2. Deep squat
Sets: 1-3 Time: as long as you can
“Deep squats strengthen your entire lower body and core, improve mobility and flexibility in your hips, knees and ankles, and enhance posture and balance,” says North. “This natural, functional movement builds knee strength to protect joints, helps relieve back pain, can stimulate digestion and promotes overall independence as we age. Deep squats are a longevity hack.”
We couldn’t agree more. One Fit&Well writer did deep squats every day for a month and was astounded by the results.
How to do it:
- Stand with your feet hip-width apart.
- Push your hips back and bend your knees to slowly lower your body until your buttocks are as close to the floor as possible.
- Hold this position for as long as is comfortable.
Don’t worry if you can’t lower very far at first, many people can’t deep squat straight off the bat. You could hold onto a bannister or chair for support at first, as in the video below, or place something under your heels to overcome limited ankle mobility. But keep at it and I promise your mobility will improve and it will become easier.
3. Shoulder roll (aka shoulder corkscrew)
Sets: 1-3 Reps: 10-15 each way
“Shoulder rolls can help improve posture, increase mobility, and relieve tension in the neck and upper back,” says North. “They also serve as a low-impact warm-up to boost circulation in the shoulders. Shoulder rolls are essential for relieving tension and stress.”
How to do it:
- Stand or sit with your arms extended out to the sides at shoulder level.
- Rotate both arms clockwise from the shoulder joint—your right palm should be facing up and your left palm facing backwards.
- Rotate both arms counter-clockwise from the shoulder joint.
- Continue, alternating the direction of rotation with each rep.
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