At sixty, accomplishing these four exercises demonstrates a level of physical fitness superior to most individuals younger than you
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As we age, maintaining a fit and active lifestyle becomes increasingly important for a good quality of life and longevity. Olympian and certified USA weightlifting coach, Caine Wilkes, suggests that after 60, it's less about how much one can lift or run, but more about how well one can move [1].
Experts agree that key movements that indicate a 60-year-old is fitter than people half their age focus on balance, control, strength, and functional mobility. These movements are essential for performing daily activities with ease and independence.
Balance and Stability Exercises
Exercises that challenge balance and stability, such as standing on one foot or movements that require coordinating opposite limbs, demonstrate neurological control and help prevent falls [1][4]. For instance, the bird-dog exercise, where one extends an arm and the opposite leg, is a simple yet effective exercise to improve balance and stability.
Ability to Perform Bodyweight Movements
Ability to perform bodyweight movements like push-ups (even modified versions with hands elevated) demonstrates overall strength and longevity, linking to cardiovascular and musculoskeletal health [1][4].
Lower Body Strength and Power Moves
Lower body strength and power moves such as goblet squats and jump squats build explosive strength, important for agility and bone density, indicating preserved muscular function vital for daily activities [1][4].
Core Stability Exercises
Core stability exercises that support posture and reduce back pain, e.g., glute and hamstring activation movements, signify good muscle control and injury prevention [1][4].
The bear crawl tests coordination, shoulder stability, hip mobility, and core strength. To perform a bear crawl, begin in a quadrupod position with your knees under your hips and your hands under your shoulders. Then, move your right hand and left foot forward, lean a bit forward into your front foot, pressing into that heel, and lift your knees a few inches off the ground. Continue to crawl.
The Sit To Stand Test is another essential movement challenge. To perform the Sit To Stand Test, one should place a chair of standard height against a wall for support, begin seated tall near the edge of the chair, stand up completely, sit back down with control and without using hands, and repeat this 5 times. According to Dr. Jordre, this test determines how fast one can stand up and sit down five times without using hands and is linked to predicting mobility disability and falls in older adults [2].
Movement challenges like these assess neurological control, pain management, skill, and motivation, all crucial for aging well and maintaining high physical function compared to much younger individuals [1]. Amanda Dvorak, certified personal trainer at Garage Gym Reviews, states that movement challenges show whether one has maintained balance, control, and strength as they age [3].
In conclusion, a fitter body at 60 is indicated by the ability to balance on one foot or maintain stability during complex movements, perform push-ups or similarly demanding bodyweight exercises, execute functional lower body strength and power movements, and engage the core and maintain good coordination between limbs. These movement challenges are essential for a good quality of life and independence in older age.
References: [1] Wilkes, C. (2020). Fitness After 60: It's Not About How Much You Can Lift, But How Well You Can Move. [Online]. Available: https://barbend.com/fitness-after-60-its-not-about-how-much-you-can-lift-but-how-well-you-can-move/ [2] Jordre, D. B. (2019). The Sit to Stand Test: A Simple Test with Big Implications. [Online]. Available: https://www.nationalseniorgames.org/blog/sit-to-stand-test-a-simple-test-with-big-implications [3] Dvorak, A. (2021). Movement Challenges: The Key to Aging Well. [Online]. Available: https://www.garagegymreviews.com/movement-challenges-the-key-to-aging-well/ [4] Dvorak, A. (2020). The Bodyweight Squat: A Full-Body Movement for Strength and Joint Range. [Online]. Available: https://www.garagegymreviews.com/the-bodyweight-squat-a-full-body-movement-for-strength-and-joint-range/
- To improve balance and stability, a simple yet effective exercise is the bird-dog, which involves extending an arm and the opposite leg.
- Performing bodyweight movements like push-ups, even with modified versions, demonstrates overall strength and longevity, which links to cardiovascular and musculoskeletal health.
- Lower body strength and power moves such as goblet squats and jump squats are important for building explosive strength, important for agility and bone density, indicating preserved muscular function vital for daily activities.
- Core stability exercises like glute and hamstring activation movements are essential for supporting posture and reducing back pain, signifying good muscle control and injury prevention.
- The Sit To Stand Test, where one stands up completely five times without using hands, is linked to predicting mobility disability and falls in older adults, demonstrating the importance of this movement challenge for maintaining high physical function as we age.
