As we’ve reported time and again at ETNT Mind + Body, once you’ve hit your 50s, 60s, and beyond, increasing your workout is important, and one of the best things you can do to counteract unstoppable muscle wasting and mobility that you experience in old age is to support weight training. Even if you’ve shifted your workout to the early hours of the morning, it can do wonders for your health, mood, productivity, and even your lifespan.
In addition to burning fat earlier – creating an “afterburn” effect that lasts after your workout – you are laying the foundation for a smarter day. According to a study published in the British Journal of Sports Medicine, morning exercise has also been shown to improve decision-making skills and general cognition for the rest of the day in older people, according to this study, published in the British Journal of Sports Medicine.
What exercises should you do? Well, you should try your hand at some hip bridges, some daily walks, some squats, and other strength training exercises. Which Exercises Should You Avoid? Read on to learn what they are and why – all courtesy of top fitness professionals. And if you need more motivation to exercise (any time of the day!), Don’t miss out on these secret tricks to convince yourself to exercise, experts say.
“People in their senior years may want to avoid running first thing in the morning, especially if they haven’t always been runners,” said Steve Stonehouse, a USATF-certified treadmill and director of education at STRIDE. “That’s not to say you can’t train to be a runner, but waking up and running on the sidewalk without much prior experience or proper warm-up can have a big impact on your joints.”
He advises those over 60 to walk or lightly jog. “Doing this on a treadmill can also help alleviate the effects of running outdoors,” he says. And for more great workout tips, don’t miss out on the secret side effects of lifting weights for the first time, says Science.
“High-intensity interval training (HIIT) can be a great workout for a lot of people, but if you’re over 60, your knees can be stressed,” said Caley Crawford, NASM-CPT, director of education for townhouse. “The wear and tear on the knees is usually caused by the high loads of exercise, including lots of jumps and movements like burpees. Additionally, HIIT workouts usually consist of quick exercises that can lead to poor technique and unnecessary wear and tear. “
Instead, she advises you to find some form of cardio that will get your heart rate up in the same way, but without the effects. Examples of great cardio include the elliptical, rowing machine, exercise bike, and swimming. And for more amazing workout tips, don’t miss the unexpected side effects of morning exercise, experts say.
“When working with clients who tend to be older, I try to limit the number of floor exercises, especially in the early morning,” says Jack Craig, CPT, of Inside Bodybuilding. “As we age, the flexibility of the spine suffers, which means that a person may find it difficult to get up from lying on the floor. Prolonged time on the floor can cause permanent injury or health problems, so it is best to do this Avoid doing exercises altogether if the client cannot stand up alone. “
He describes crunches as a great no-go exercise. While there are so many better ways to train your core than crunches – for people of all ages – this is especially the case for those over 60. “I would limit the number of abs,” he says. “This can include push-ups on the ground, climbers, and planks. That’s not to say that older people shouldn’t do abs exercises. In fact, they can do this from a semi-elevated position by placing their forearms on a stool, couch or bed. So you can use the raised area to stand up straight again. “
“For people over 60 years of age, there are many machine exercises they should avoid,” says Kate Meier, PT, USA Certified Weightlifting Level 1 Trainer, Certified CrossFit Level 1 Trainer, and Senior Editor at Garage Gym Reviews. “Older people tend to use more machines because they seem safer, but some of them may not be as helpful as they think. As people get older it becomes very important to work on and maintain balance. The Use of machines relieves the body of the need to stabilize. ” the weight and it’s stabilization that improves balance. “
Using free weights, she says, will promote better range of motion and stability. However, she singles out two machines as the worst offenders.
The Leg Press: “This machine targets the leg muscles and allows you to lift a heavy load, but because of the sitting position, it puts the lumbar spine in a bent and compromised position every time the knees come and when you return to that position Pushing it out leaves the lower back unprotected. A safer alternative would be a box squat. “
Any seated abdominal machine: “These put the spine in dangerous positions and take away the ability of the body to distribute the load evenly. The worst is the machine where the person sits and then turns their hips back and forth. The torque and shear forces act on the vertebrae can cause damage over time. For people over 60, the core exercises should mostly include body weight and stabilization. Planks and Supermans are two great moves that are safe and properly tighten the core. “And for one exercise you should be doing, make sure you know the greatest weightlifting exercise for losing pounds, says Science.