What Are The Best Exercises To Regain Balance After 60 Years? Here Is What You Should Know
Gym at home. Active senior woman doing legs exercise at home, empty space

Learn more about ‘What Are The Best Exercises To Regain Balance After 60 Years?’ If you don’t take steps to maintain it, your physical fitness starts to decline as you age. According to research, your equilibrium actually begins to deteriorate about the time you reach midlife, or around the age of 50.

For instance, in one study, 50-year-old adults were able to balance on one foot for 45 seconds. Adults 70 years and older could maintain their balance for 28 seconds, whereas people 80 years and older could only do so for less than 12 seconds. We’ve compiled the top exercises to restore balance after 60 to maintain your fitness. Your independence and general health are at stake!

 

What Are The Best Exercises To Regain Balance After 60 Years? Here Is What You Should Know
What Are The Best Exercises To Regain Balance After 60 Years? Here Is What You Should Know

 

Many people in their 50s and 60s who don’t exercise regularly experience a loss of lean muscle mass, strength, and stability, which might increase their risk of injury from slips and falls or from picking things up incorrectly. This is why it’s crucial to maintain an active lifestyle throughout your life to enjoy a high standard of living, prevent injuries, and participate in the things you love most.

You must engage in lower-body and core strength exercises if you want to improve or restore your balance. If you’re unsure of where to start, continue reading for a list of the top exercises to improve balance after 60.

 

Dumbbell Goblet Squats

dumbbell goblet squat illustration
dumbbell goblet squat illustration

 

Holding a dumbbell close to your heart’s center while standing straight up is how you should start this workout. Squat down to parallel while keeping your core strong and pushing your hips back. Push through your heels and hips until you reach parallel, then flex your glutes and quadriceps to complete the movement. 3–4 sets of 10–12 reps should be completed.

Step-Ups

illustration of step-ups
illustration of step-ups

 

Step-ups begin with one foot planted firmly on a stable platform or exercise bench. Lean towards the front leg’s heel and push off of it to step onto the surface while maintaining a tall posture and a tight core. At the apex of the exercise, flex your glute and quadriceps, then slowly lower yourself before completing another rep. If it’s simple with only your body weight, gripping a pair of dumbbells will make it more difficult. Perform three to four sets of 10 reps for each leg.

 

Split Squats

mature woman doing dumbbell split squat exercises to regain balance after 60
mature woman doing dumbbell split squat exercises to regain balance after 60

 

Assume a staggered posture with one foot in front of the other for split squats. Slowly lower yourself till your back knee touches the ground while maintaining a tall posture. Push through your front heel while contracting your quad and glutes to achieve a strong stretch in the hips of your rear leg. If this workout doesn’t feel particularly difficult, you can grasp a pair of dumbbells, much like the step-ups. For each leg, complete three to four sets of 10 repetitions.

Side Plank Hip Lifts

side plank illustration
side plank illustration

 

Your heels, butt, and shoulders should be positioned so that they are in contact with the wall as you perform side plank hip raises. Put your feet on top of one another and align your shoulders with your wrists. Maintain tension in your obliques as you tilt and bend your hips straight up and down while keeping your core tight and your glutes pinched. For each side, complete three to four sets of eight to ten repetitions.

Plank To Pushup

fit couple outdoors demonstrating floor workout to build lean muscle as you age
fit couple outdoors demonstrating floor workout to build lean muscle as you age

 

Starting in a forearm plank posture, squeeze your glutes and keep your back and core tight as you transition to a pushup. To perform a pushup, start with one hand and finish with the opposite. Alternate between planks and pushups, then get back into the plank position before beginning the routine with the other arm. For each arm, do three to four sets of three to five repetitions.

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