After age 60, endurance is assessed based on the ability to maintain movement for a long time with good control. Therefore, standing exercises become particularly necessary. These exercises require strength, balance, coordination and cardiovascular endurance, while the body must maintain a vertical state instead of sitting or lying down to rest.
Strength training at this stage is most effective when done regularly and intentionally. Taking too long breaks between sessions can disrupt the rhythm of movement - a key factor in creating endurance. Standing exercises force the body to learn how to control fatigue while maintaining a standard posture, similar to what happens in daily life.
Improving endurance does not mean exercising very quickly, but maintaining stability as the level of effort gradually increases over time.
Exercising after the age of 60 needs to adhere to clear principles to both improve endurance and ensure safety. First of all, exercisers should control their breathing and maintain a regular breathing rate to limit fatigue and stabilize heart rate throughout the exercise process.
In addition, prioritizing the correct posture, keeping the spine straight and joints in a safe position will help reduce the risk of injury when the body starts to lose strength. The movements should be done slowly and smoothly instead of rushing, because controlled movements will be more sustainable and effective.
When you want to increase the level of exercise, you should gradually increase the time before increasing intensity so that the body adapts step by step. The most important thing is to maintain perseverance, because endurance is only clearly improved when exercise becomes a long-term habit.
