Forget long walks, these 6 seated exercises build more functional strength after 60

 

Have your competent? doctor EXPLAIN EXACTLY HOW YOU'LL RECOVER YOUR STRENGTH POST STROKE! Can't do that; COMPLTELY FUCKING INCOMPETENT!

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Forget long walks, these 6 seated exercises build more functional strength after 60

Ok, let’s start with a caveat — do not forget long walks entirely. Walking is a fantastic way to build cardiovascular health; it’s low-impact and extremely accessible, but it often fails (alone) to build the functional muscle mass required to protect your joints as you age.

This is where strength training comes into play; however, when we think about strength training, it’s often hours spent in the gym lifting weights. This doesn’t have to be the case — read on to find a simple seated workout you can add to your routine to help build muscle, increase bone density and protect your joints.

As a reminder, if you’re returning to exercise following an extended break or you’re recovering from a specific injury, it’s always a good idea to seek personalized advice from a qualified professional before trying something new.

What is the workout?

The workout is devised by personal trainer Laura Ghiacy and involves six different exercises. You can complete all of them using just your bodyweight, but to increase the intensity, it’s worth grabbing one of the best resistance bands and a set of light weights.

You can check out the best adjustable dumbbells for working out at home here. If you don’t have weights, you could always use two cans of food or bottles of water.

You’ll also need a chair. Make sure you can sit comfortably on the edge of the chair, and place both feet flat on the floor. Preferably, the chair shouldn’t have armrests. It’s also important that it doesn’t have wheels.

Here are the exercises involved:

• Seated clams: Start sitting tall, engaging your core, with your back straight. If you have one, loop a resistance band around your legs above your knees. Keeping your feet on the floor, push both knees out to the side, pushing against the resistance band if you have one. Think about squeezing your glutes during this movement.
• Leg extensions: This exercise works your quads. Sitting on the edge of your seat, extend one leg out in front of you, keeping your foot flexed. Only lift your leg as high as your hip. Pause, then lower to your starting position. For a harder challenge, lift both legs at the same time.
• Bicep curl to shoulder press: For this exercise, hold something heavy in both hands. If you’re using a set of dumbbells, remember that the right weight will feel challenging, but not impossible, by the final few reps. Holding the weights by your side, engage your core and sit tall. Bend at the elbow to bring both weights up towards your torso, then press both up above your head. Slowly, and with control, reverse the movement so you are back in your starting position.
• Reverse flyes: This exercise works your shoulder muscles. Holding a dumbbell or something heavy in each hand, hinge your hips forward, keeping your back straight. From here, lift both weights out to the side of your body, keeping a gentle bend in your elbows. Think about squeezing your shoulder blades together as you lift the weights, slowly lowering them to your starting position.
• Seated crunch: This exercise really works your abdominal muscles. Sitting on the edge of your chair, lean your torso back slightly, keeping your back straight and really think about squeezing your abdominal muscles. From here, lift both legs off the floor, crunching your knees into your chest, then extending them back down to the floor. Tap both feet on the floor, then lift them again. To increase the intensity, lift your arms to your sides and don’t hold onto the chair.
• Side bend: Hold a dumbbell in one hand and lightly place the fingers of your opposite hand next to your head. Squeeze your core slowly with control, lower the dumbbell to the floor, completing a side crunch, then reverse the movement to sit tall. Complete all of your reps on one side and switch to the opposite side.

Ghiacy doesn’t offer reps for the workout, but try doing each for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

What are the benefits?

 Related video: Seven seated exercises that help seniors build strength and everyday independence (Senior Book)

Finally, your core will be working harder during this strength session than it will during a walk. You’ll have to engage your core to keep your spine tall during the movements, and exercises like the seated crunches will work the deep stabilizer muscles in your midsection.

It’s important not to disregard the importance of cardiovascular fitness, and seated strength training workouts like this one shouldn’t replace your walking workouts, but instead, should be used alongside walking to build functional strength and endurance.

More from Tom's Guide

• 6 simple exercises that prevent muscle loss faster than walking workouts after 60
• My dad is 72, and I still train him like a 30-year-old using these 5 strength exercises for longevity, muscle and strength
• 'I'm a 63-year-old personal trainer: These are the 5 simple bodyweight exercises I give to my clients that build muscle faster than walking workouts.'

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