Squat
This exercise is very helpful for physical exercise in your 60s. Squats focus on the dynamic connection of joints, helping to maintain the strength and flexibility of the body. It is important to squat properly, avoid putting pressure on joints and injuries.
Start with 12-15 repetitions to get used to the movement. If you can do it more than 30 times in 60 seconds while still holding the correct position, this is a sign that your fitness in your 60s is at a good level.
hip flexor
Effective hip flexor requires flexibility in the hip joints. If the hip joint is tight, the movement will be on the spine or knees, easily causing pain and injury. Therefore, maintaining hip flexibility is an important factor as we age, helping to reduce the load on the lower back and knees and keep the body moving smoothly.
Do 3 sets of 12-15 reps each.
Walk on a straight line
If you can do this exercise proficiently at the age of 60 and above. This shows that your fitness is in good shape.
Stand up straight with your hands lightly on your hips. Step one foot forward with the other, so that the front heel touches the toes. Imagine walking in a straight line, keeping your eyes straight ahead to maintain balance and concentration. Complete 20 - 30 steps.
