Entering the age of 60 is an important time to reassess your physical foundation. Muscle mass begins to decline naturally from the age of 30 and the rate of muscle loss occurs faster over time, making training and maintaining strength urgent.
Assessing endurance - the ability to perform physical activity for a certain period of time without exhaustion will clearly reflect mobility, supporting daily activities such as climbing stairs, carrying things, or standing for a long time to maintain an independent life.
Stand up and sit down
Sit at the front edge of a sturdy chair, 2 feet flat on the floor right below the knee joint. Crouch your arms in front of your chest, tighten your abs and tilt slightly forward.
Focus your force straight up without using your hands to lean on your thighs, knees, or any other support points. Then, maintain control and slowly lower your seat back down. The goal is to perform enough 20 repetitions in a row without using hand support.
Step onto the podium
Stand up straight, facing a stepping stone or platform with a height of about 15 - 20 cm.
Place your entire left foot on the platform, tighten your abdominal muscles and keep your chest straight. Focus your force on your left heel to push your whole body up until your left leg is straightened. Then, control the force, lower your leg to the starting position and switch sides. Complete 40 alternating steps between your legs.
Side push-ups
Stand opposite a solid high surface such as a fixed table or kitchen counter. Place both hands on the surface slightly wider than your shoulders.
Step back your legs so that your body forms a straight line from head to heel, gently tiptoe and tighten your abdominal muscles. Bend your elbows down to lower your body until your chest is aligned with your elbows, then focus your force to push your straight hands back to the starting position. The goal is to perform 15 - 20 correct techniques.
Walking carrying weights
Stand up straight, each hand holding a dumbbells or water bottle that is just right, drop them along both sides of your body. Start walking steadily forward at a steady pace, keeping the body axis straight, opening your shoulders wide and maintaining a steady breathing rhythm.
Maintain walking continuously for 2 minutes without distorting posture or dropping heavy objects.
