When you purchase through links on our site we may earn an affiliate commission. Here’s how it works. Finding the right exercises for your body at every life stage is important for mental and physical strength whether you want to build muscle or strengthen your body against injury or make daily activities easier. By the age of 60 you can lose as much as 20% of your total muscle mass and with this decrease in muscle comes a loss of strength which could reduce mobility & balance. Staying active will help you reduce your risk of falls and injury which is why muscle-strengthening activities are a great addition to your routine. Low-impact exercises such as yoga and walking and gentle stretching are foundations to start with and are also beginner-friendly. Here are four yoga moves to try according to a strength and conditioning coach & yoga teacher.
Melissa Leach works as a yoga expert and strength and conditioning coach at Yoga-Go. She recommends four yoga poses that people over 60 should do each week to enhance their quality of life. She explains that yoga offers significant benefits for anyone over 60. The practice brings together strength training with flexibility work while also developing balance & mental awareness. When people practice yoga regularly they can keep their bodies mobile and experience less joint stiffness. The exercises also build up the muscles that help maintain good posture and physical stability. Moving through poses with careful attention helps people develop better balance and reduces their risk of falling.
Position your feet apart with arms hanging naturally at your sides to distribute your weight evenly across both feet according to Leach. Tighten your thighs a bit and lift your chest while lengthening your spine. Move your shoulders backward and downward and extend your arms upward if it feels comfortable.
Maintain this position while breathing deeply and consistently as you ground yourself through your feet. Leach suggests beginners hold for 20-30 seconds doing 2-3 sets while intermediate exercisers should aim for 40-60 seconds with 2-3 sets and advanced practitioners can hold for 1-2 minutes completing 3 sets.
Start by standing in the mountain pose & transfer your weight to your left foot while positioning your right foot against your inner left thigh or calf avoiding the knee area. Place your hands together at chest level in a prayer position or raise them overhead if comfortable & fix your gaze on a point ahead of you. Maintain this pose before switching to the other side. Beginners should target 10-15 seconds on each side for 2 sets while intermediate exercisers can work toward 20-30 seconds per side for 2-3 sets and advanced individuals can attempt 40-60 seconds per side completing 3 sets.
Leach suggests sitting on a chair or yoga mat with your feet flat on the floor. Put your right hand on the outside of your left thigh and gently twist your upper body to the left while keeping your spine straight. Stay in this position for a few breaths and then do the same thing on the other side. Begin with 10-15 seconds per side or move up to 20-30 seconds and then 40-60 seconds as you get stronger. Do 2-3 sets of this exercise. Get down on your hands and knees with your hands directly under your shoulders and your knees under your hips. Breathe in while arching your back and lifting your tailbone and head upward. Breathe out while rounding your spine and tucking your chin & tailbone downward. Move smoothly between these two positions while matching the movement to your breathing. If you are just starting out then 5-6 rounds & 1-2 sets should be sufficient. You can build up to 8-10 rounds or 12-15 rounds once you feel comfortable. Try doing 2-3 sets when you reach an advanced level.
Verdict Leach explains that these poses work to improve posture & balance while building body awareness. They do this by strengthening important areas like the legs & chest. This leads to better mobility and helps lower the chance of falls that happen more often as people get older. Beyond the physical improvements there is another advantage. The mindful breathing that comes with yoga practice offers a strong method for releasing tension throughout the body and lowering stress levels.
