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science — Health-and-wellness — Fitness-and-exercise — Aging

Workout guidance for seniors over 60 with restricted mobility, as suggested by a fitness trainer, focuses on enhancing strength.

Variety is key: Swap out the sturdy chair for a stable seating option and the light resistance band for a flexible resistance tool for a simple yet effective workout setup.

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2 min read
Exercise regimen championed by a personal trainer for those over 60 years old with restricted...
Exercise regimen championed by a personal trainer for those over 60 years old with restricted mobility as the key to boosting muscular power

Workout guidance for seniors over 60 with restricted mobility, as suggested by a fitness trainer, focuses on enhancing strength.

As we age, maintaining strength and mobility becomes increasingly important for our independence and ability to perform everyday tasks. Personal trainer Roger Montenegro, the owner of Made Possible Personal Training, has designed a workout that targets major muscle groups in a safe, controlled way, aiming to help slow muscle loss, reduce fall risk, and improve confidence in movement. The best part? All you need for this workout is a sturdy chair and a resistance band.

The Exercises

Seated Overhead Press

  1. Sit upright, make fists with your hands, and hold them at shoulder height.
  2. To make the exercise more challenging, add some weights like light dumbbells or bottled water.
  3. Press your arms overhead without shrugging your shoulders.
  4. Pause at the top of the movement.
  5. Lower with control.

Seated Banded Row

  1. Sit in a chair or on the floor, loop a resistance band around a sturdy object in front.
  2. Hold the ends and pull the band back toward your ribs while keeping your elbows close to your sides.
  3. Slowly return to the start.

This exercise strengthens the upper back, improves posture, and supports shoulder health, areas that often weaken with age.

Heel Raise

  1. Stand holding the back of a chair for balance.
  2. Slowly lift your heels off the floor, pressing your toes into the floor.
  3. Lower back down with control.

The heel raise exercise strengthens the calves and ankles, improves balance, and supports walking stability.

Seated Leg Press

  1. Sit toward the front of your chair, with feet hip-width apart and knees bent.
  2. Lean forward slightly, press through your heels, and stand up tall.
  3. Lower back down with control.

This exercise, called the "seated leg press," builds lower-body and core strength, specifically targeting the movement of standing up from a chair.

The Benefits

Strength training is beneficial at any age, but it becomes particularly important as people get older. By focusing on exercises that mimic everyday movements, this workout can help make simple activities like standing up from a chair or carrying groceries feel much easier. Additionally, by improving balance and muscle strength, it can reduce the risk of falls and improve overall confidence in movement.

Roger Montenegro emphasizes that it's never too late to start resistance training, even if one has lost mobility. By incorporating these exercises into your routine, you can protect your independence, improve your balance, and continue doing the things you love.

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