Staying active is essential for overall health, especially as you age. If you’re over 60 and looking to lose weight, incorporating the right exercises into your routine can help you reach your goals while improving your strength, balance, and flexibility. Here are five of the best weight loss exercises I recommend for people looking to lose weight after 60.
Incorporating these exercises into your routine can help you stay active, burn calories, and improve your overall health. Remember to listen to your body and consult your healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
Stay consistent, have fun, enjoy the journey to better health, and explore these expert-approved weight loss workouts.
Exercise #1: Walking
Walking is one of the easiest and most effective ways to stay active and lose weight. It’s low-impact, easy on your joints, and can be done almost anywhere. Plus, walking outdoors provides fresh air and a change of scenery, which can improve your mood and motivation.
1. Brisk walking
Warm up gently for five minutes to warm up your muscles. Gradually increase your walking speed to a brisk pace, where you can still talk but feel slightly out of breath. Try walking briskly for 20 to 30 minutes, then cool down with a five-minute slow walk.
2. Hiking
Choose a route that includes a hill or incline. Walk at a steady pace on flat ground for five minutes to warm up. Increase your pace as you approach the hill, maintaining a steady, brisk pace as you ascend. Walk down at a normal pace, repeating for 20 to 30 minutes.
3. Interval walking
Start with a five-minute slow walk to warm up. Walk as fast as you can for one to two minutes. Slow down to a leisurely pace for one to two minutes to cool down. Alternate between fast and slow intervals for 20 to 30 minutes.
Workout #2: Strength Training
Strength training is essential for maintaining muscle mass, which tends to decrease with age. It helps boost metabolism, support bone health, and improve overall functional strength.
1. Bodyweight Squats
Stand with your feet shoulder-width apart and your arms at your sides. Bend your knees and hips to lower your body into a squat, keeping your chest and back straight. Push through your heels to return to the starting position. Complete 10 to 15 repetitions.
2. Wall push-ups
Stand facing a wall with your arms straight and your hands on the wall at shoulder height. Bend your elbows to bring your chest toward the wall, keeping your body straight. Straighten your arms to return to the starting position. Do 10 to 15 repetitions.
3. Seated leg raises
Sit in a sturdy chair with your back straight and your feet flat on the floor. Extend one leg and lift it to hip height. Hold for a few seconds, then lower it back down. Do 10 to 15 repetitions per leg.
Training n°3: Aquagym
Water aerobics is a fantastic low-impact exercise that is easy on the joints while providing resistance to help build strength and burn calories. It’s also refreshing and can be a fun social activity.
1. Walk on water
Stand in the shallow end of the pool, with water about waist-deep. Walk back and forth in the pool, lifting your knees high with each step. Continue walking for 20 to 30 minutes, varying your speed to increase the intensity.
2. Leg kicks
Stand facing the pool wall, holding onto the edge for support. Kick backwards, one at a time, as if you were swimming. Alternate legs for 10 to 15 kicks per leg.
3. Arm circles
Stand in water up to your chest. Extend your arms out to the sides so that they are still submerged and make small circles, gradually increasing to larger circles. After 30 seconds, reverse the direction of your circles. Do this exercise for one to two minutes.
Exercise #4: Yoga
Yoga improves flexibility, balance and strength while promoting relaxation and reducing stress. It is an excellent choice for overall well-being and weight loss.
1. Mountain Pose
Stand with your feet together and your arms at your sides. Tighten your thighs, lift your kneecaps, and lengthen your spine. Hold this position for 30 seconds to a minute, focusing on deep, steady breaths.
2. Warrior II
With your feet wide apart, turn your right foot 90 degrees outward and your left foot slightly inward. Extend your arms out to the sides at shoulder height. Bend your right knee over your ankle, keeping your left leg straight. Hold this position for 30 seconds to a minute, then switch sides.
3. Tree pose
Stand with your feet together. Shift your weight onto your left foot, lifting your right foot to rest on your left inner thigh or calf. Bring your hands together in front of your chest or above your head. Hold for 30 seconds to a minute, then switch legs.
Workout #5: The Bike
Cycling is a great cardio exercise that strengthens the lower body and improves cardiovascular health. It can be done outdoors or on a stationary bike, making it a versatile option.
1. Warm-up lap
Start with a five-minute bike ride to warm up your muscles. Gradually increase your pace to a moderate level. Ride at this pace for 20 to 30 minutes, then cool down with a five-minute bike ride.
2. Interval Cycling
Start with a five-minute bike ride to warm up. Pedal as fast as you can for 30 seconds to a minute. Slow down to a leisurely pace for one to two minutes. Repeat the intervals for 20 to 30 minutes.
3. Hill climb simulation
Start with a five-minute bike ride to warm up. Increase the resistance on your bike to simulate a hill. Pedal at a steady pace, maintaining the resistance for two to three minutes, then decrease the resistance for one to two minutes to cool down. Repeat for 20 to 30 minutes.
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