3 great moves for strength and flexibility that all over-60s should do
When time is precious, working out at home can be a quick and effective way to help develop your strength and flexibility. The best bit? You don’t need any fancy equipment or gear to get started. These easy strength and flexibility exercises are suitable for all levels of fitness, super simple to learn and easy to incorporate into your daily fitness regime.
1. Gentle squat and press – Combining two exercises is a great way to work a larger range of muscles and engage your core. This exercise focuses on the muscles in your upper thighs and bottom and your upper arms and shoulders.
- Stand with feet hip width apart, toes pointing out slightly.
- Holding a can of baked beans/tinned tomatoes in each hand, raise your arms upwards so that your elbows form right angles and your hands are in line with the top of your head (otherwise known as a “press position”).
- Gently bend your knees into a gentle squat.
- As you return to your starting position, push cans upwards at the same time into a press before returning them to your starting position.
- Repeat 10 times.
2. Bridge – The gentle bridge exercise activates the muscles in your core and bottom while helping stretch your lower back.
- Lie down on the floor comfortably – back against the floor.
- Bend knees and place feet flat on the floor.
- Place hands by your sides.
- Turning on your stomach muscles, gently tuck in your bottom and lift it up off the ground so that your thighs and bottom are in a line.
- Hold for 20 seconds before gentle lowering to the floor.
- Repeat five to 10 times.
3. Brace and curl – Holding a gentle squat position helps build strength in your core, bottom and thighs while adding in a bicep curl is great for your arms and balance.
- Stand with feet slightly wider than hip width apart, toes pointed slightly outwards.
- Hold a can of baked beans/tinned tomatoes in each hand.
- Gently lower into a shallow squat.
- Roll arms upwards into a bicep curl.
- Repeat 10 curls before raising out of your squat.