5 morning exercises to help adults over 60 restore muscle mass, according to a trainer

 Did your competent? doctor get you recovered enough to do all these? NO? So, PURE INCOMPETENCE THEN!

Knowing since medical school that stroke was a complete failed shitshow and doing nothing is par for the course of your stroke medical 'professionals'!

5 morning exercises to help adults over 60 restore muscle mass, according to a trainer

1. Sit-to-Stands 

I can do this from a standard kitchen chair, couches and Adirondack chairs, not!

"I recommend these as my number one because they build strength in the quads, glutes, and core through a movement people need every day," says Kraft. "Being able to stand up from a chair with control is one of the clearest signs of functional lower-body strength. It sounds easy to do but as we age, doing this is vital to maintaining functional movement."

1. Begin seated at the front of a sturdy chair, feet under your knees.
2. Lean forward just a bit.
3. Try to stand up without using your knees, hands, or additional support.
4. Use control to slowly sit back down.

RELATED: If You Can Do These 8 Lower-Body Moves, Your Leg Strength Is Elite

2. Step-Ups

My stepping is only going to get better since I bought a 4 level condo, 7 steps between levels.

"Step-ups help rebuild lower-body strength while also training balance, coordination, and single-leg control," Kraft says. "After 60, that combination matters because people are often dealing with both muscle loss and reduced stability."

1. Begin by standing tall, facing a low step, holding a lightweight dumbbell in each hand.
2. Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
3. Press through your left heel to lift your body until your left leg is straight and you're standing on the surface.
4. Use control to lower back to the start position.
5. Repeat on the other side.

RELATED: 5 Easy Bodyweight Tests That Show Your Real Fitness After 45

3. Incline Pushups

Not possible since my doctor completely failed at curing my spasticity and thus can't flatten my left hand at all.

"One of my favorite ways to train upper-body pushing strength safely. It works the chest, shoulders, arms, and core without requiring someone to get down on the floor, and it's easy to scale based on ability," Kraft tells us.

1. Use a stable surface like a wall, countertop, plyometric box, or workout bench, and place your hands on it, shoulder-width apart.
2. Walk your legs back so you're at a straight incline from your head to your heels.
3. Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
4. Bend your elbows to lower your body until your chest lines up with your elbows.
5. Return back to straight arms.

RELATED: These 5 Daily Moves Reverse Muscle Loss Faster Than Gym Workouts After 45

4. Farmer's Carry

"Farmer carries are one of the most practical strength exercises I use. They challenge grip, posture, core stability, and full-body tension in a way that translates directly to real life, like carrying groceries, laundry, or bags," Kraft explains. "So many folks I meet past 60 really start losing grip strength and posture while walking quickly. This keeps those muscles firing and you mobile."

1. Hold a dumbbell in each hand at your sides.
2. Start walking forward, keeping your torso still and maintaining a tall posture.

RELATED: 5 No-Equipment Exercises That Strengthen Your Core Faster Than Planks After 40

5. Glute Bridges

"The glutes are the largest muscle in the body and the first to weaken after 60," Siwicki tells us.

1. Lie flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 seconds.
4. Lower your hips back to the start position.

Read the original article on Eat This Not That.