Once you hit 60, your body starts sending you little reminders that you’re not 25 anymore. Knees hurt, back hurts, joints hurt, and random bruises pop up out of seemingly nowhere. You know what I mean.
You start to feel weak and vulnerable, but I’m here to tell you, you don’t have to feel like that. Today I want to share a few simple moves to help you have a strong body after 60 and keep those aches and pains away.
And here’s the good news. You don’t need expensive equipment (heck, a kitchen chair will do just fine) or a monthly gym membership you’re never gonna use. You can get a strong body after 60 right in the comforts of your own home with the following moves.
Remember to check with your doctor before starting any new health/fitness regime!
5 simple moves for a strong body after 60
The only thing required here is commitment and dedication to yourself to want to have a strong body after 60, and this doesn’t mean bodybuilding muscles. It means a strong core, strong legs, more balance and more confidence.
And all that helps prevent falls!
You can check out this video from my YouTube channel for other simple exercises you can do at home to help you stay strong after 60!
Morning Movement
Mornings are the hardest part of the day for me, and probably for you too. Stiff, sore, tight, and everything hurts. I feel ya. The goal with morning movement is to gently wake up your body and muscles before you dive into your day.
Here’s how to do it
This is only a suggestion and is not set in stone. You can take this formula and add your own movement to it.
- Start by standing tall with your feet hip-width apart.
- Roll your shoulders back, take a deep breath, and reach your arms overhead.
- Now slowly fold forward, letting your arms hang toward the floor.
- Roll back up slowly, one vertebra at a time.
- Do a few neck circles, then gentle hip circles.
- Finish with a few easy torso twists side to side.
Do this for just three to five minutes each morning and you’ll loosen up your whole body, improve balance, and feel less stiff.
Chair Squats
If you want to stay strong after 60, squats will be your best friend. Not my favourite exercise, but I do them because I understand how powerful and effective they are! They help you get up from the couch climb stairs, and keep your lower body muscles active, strong and supportive.
Here’s how to do it
- Stand in front of a sturdy chair with your feet shoulder-width apart.
- Push your hips back and bend your knees like you’re going to sit down, then lightly touch the chair with your butt before standing back up.
- Use your hands for balance if you have to.
- Keep your chest open and your weight in your heels.
Start with 8 to 10 reps. Over time, try not to use your hands. This exercise is gold for your legs, glutes, and even your core.
Wall Push-Ups
Did you even know you could do wall push-ups? Amazing, right? And not only that, they are a powerhouse exercise to keep your upper body and core super strong. Doing them against a wall is low-impact and perfect for not only strength but your posture too!.
Here’s how to do them
- Stand about two feet away from a wall, place your hands flat on it at shoulder height and width, and lower yourself toward the wall by bending your elbows.
- Then slowly push back to your starting position.
- Keep your body straight and your abs and core engaged.
Do two sets of 10. This strengthens your chest, arms, and shoulders, and even helps with everyday things like pushing open doors and carrying your groceries.
Heel-to-Toe Balance Walk
Your balance naturally declines as you age, but you can still work on it to improve it. This fun little exercise helps prevent falls, improves coordination, and makes you feel more stable overall.
Here’s how to do it – (it’s as simple as it sounds!)
- Stand tall and walk in a straight line, placing the heel of one foot directly in front of the toes of the other, like you’re walking a tightrope.
- Focus your eyes on a spot ahead of you and move slowly.
Try 20 steps forward and 20 steps back. To make it harder, cross your arms over your chest or close your eyes (but only if you feel safe).
Seated Core Twists
Your core isn’t just about abs. It’s your body’s stabilizer. A strong core keeps your back healthy, helps your balance, and makes everyday movements easier.
Here’s how to do them
- Sit tall in a sturdy chair, feet flat on the floor.
- Hold your hands together in front of you.
- Slowly twist your torso to one side, hold for a second, then twist to the other side.
- Keep your spine straight and your abs lightly engaged.
Do 10 twists per side. If you want a little extra challenge, hold a light weight or water bottle as you twist.
More things to do!
A few more exercises that will help you stay strong after 60 that don’t require expensive equipment or a gym membership are:
- yoga
- qi gong
- tai chi
- pilates
- water aerobics
- dancing
- seated exercise ball movements
The point is to keep moving and never let your body get sedentary!. Movement of any kind is key in keeping your body, heart and mind strong after 60.
final thoughts on how to stay strong after 60
These five moves target strength, mobility, balance, and flexibility, which are the big four when it comes to staying strong after 60 and maintaining balance and core strength. And remember, it doesn’t have to be perfect – it has to be a daily part of your life.
Consistency is key.
Even 15 minutes a day of movement can change how you feel. You’ll notice fewer aches, better sleep, and more energy to do the things you actually enjoy. Plus, moving your body regularly helps lower your biological age, keeping your muscles, heart, and brain younger for longer.
So don’t think of this as exercise. Think of it as body insurance. A few minutes a day now means more freedom, confidence, and joy down the road.
