Strength training routine recommended for adults over 60

Health specialists, including trainer Álvaro Puche, suggest that while walking is beneficial for weight control and stress reduction, it is insufficient for preventing the biological changes associated with aging after 60. These changes include sarcopenia (loss of muscle mass), decreased bone density, and a slowing metabolism.

To combat physical decline and maintain functional independence, experts recommend a short, high-intensity strength training circuit lasting three to four minutes daily. The proposed routine consists of four specific movements:

• Chair squats: 10 repetitions performed at maximum speed when rising. • Heel raises: 12 repetitions to strengthen ankles and improve circulation. • Unilateral elastic band rows: 10 repetitions per arm to improve posture and back strength. • Countertop push-ups: 6 repetitions to work the torso.

For optimal results, these exercises should be complemented by a protein-rich diet, proper hydration, and adequate rest.