Over 60? Energize Your Days With This Morning Workout, Trainer Says
As you continue to get older, your body goes through a series of changes, from hormone levels (such as testosterone and GH) and your metabolism dropping to losing lean muscle mass. In fact, one major complaint I hear from my clients over the age of 60 is that their energy levels have dropped significantly compared to when they were in their 30s.
To counteract all of these grim side effects, I suggest to my clients that staying active and working out regularly is the best thing they can do. It might seem counterintuitive, but exercise can actually result in making you feel more sprightly and energetic. Why? Because practices like strength training can build and maintain your muscle mass, which is essentially your fountain of youth.
Getting in a workout in the morning also helps jumpstart many people to power through their day. So, if you're age 60 or older, here's a full-body morning workout you can do to energize yourself and fight the effects of aging.
The best part? All you need is a pair of dumbbells, so you can do this routine at home once you've consulted your doctor. Perform each of the following exercises, either by themselves or back-to-back in a circuit fashion, aiming for 3-4 sets total. And next, check out The Best Weight-Loss Exercises Over 60.
Dumbbell Romanian Deadlift
While standing, grab a pair of dumbbells and have them in front of your hips. Keeping your chest tall, back straight, and knees slightly bent, push your hips back while dragging the weights down the length of your thighs. Once you get a nice hamstring stretch, drive your hips forward as you raise the dumbbells back up to the starting position, squeezing your glutes to finish. Do 10 reps.
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Dumbbell Shoulder Press x10 reps
Start by standing with the dumbbells up next to your shoulders. Keeping your core tight, glutes squeezed, and knees slightly bent, press the dumbbells up toward the ceiling, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep.
Dumbbell Split Squat
Begin the exercise by holding a pair of dumbbells at your sides and getting into a staggered stance with one foot in front of you and one behind you. Keeping your chest tall and core tight, lower your body under control until your back knee touches the ground.
Push through the heel of the front leg, flexing your quad and glute to come back up. Perform 8 to 10 reps on one leg before switching sides.
Single Arm Dumbbell Row
Position yourself parallel to a bench so your hand and knee are firmly pressed. Grip the dumbbell with the opposite hand and begin the motion by pulling the dumbbell up towards your torso, with your elbow extending behind you, squeezing your lats and upper back at the very end of the movement. Straighten your arm afterward to get a nice stretch at the bottom before performing the next rep. Do 10 to 12 reps.
Standing Dumbbell Curls
Grab a pair of dumbbells with your palms facing up, then curl them up toward your chest, flexing your biceps hard at the top. Resist on the way down until your arms are fully straightened, maintaining tension the entire time. Do 10 to 12 reps.
Dumbbell Overhead Triceps Extensions
Grab a dumbbell with both hands and hold it over and behind your head. Bend from the elbows and lower the weight slowly under control, getting a nice triceps stretch at the bottom. Once you're at the bottom, extend your arms back up, flexing your triceps hard at the top. Do 10 to 12 reps.
For more, check out Secret Effects of Lifting Weights Just Once Per Week, Science Says.