How to do it:
Sit tall with feet flat on the floor.
Lift one knee toward your chest while keeping the other foot grounded.
Lower slowly and switch sides.
Perform 10–15 lifts per leg.
For added challenge, flex your foot at the top.
This rhythmic motion builds endurance gently. Many find it especially helpful on days when outdoor walking isn’t possible.
4. Glute Bridges for Core and Backside Support
Lower back discomfort and poor posture are common complaints after 60. Glute bridges strengthen the glutes and core—two areas critical for spinal stability and easier movement.
Research on resistance exercises for older adults shows stronger glutes are linked to improved mobility and reduced lower back strain.
How to do it:
Lie on a mat or firm bed with knees bent and feet flat.
Gently lift your hips toward the ceiling, squeezing glutes at the top.
Hold for 2–3 seconds, then lower slowly.
Start with 8–10 repetitions.
A pillow under your head adds comfort if needed. Consistency here often leads to feeling more stable during daily tasks.
5. Resistance Band Pulls for Posture and Upper Back Strength
Rounded shoulders and upper back tension can make you feel tired and less confident. Resistance band pulls gently strengthen the muscles that keep you upright.
Studies on light resistance training indicate it may help preserve muscle mass and support easier breathing.
How to do it:
Sit or stand holding a light resistance band with both hands.
Keep elbows slightly bent and pull the band apart, squeezing shoulder blades together.
Return slowly to the starting position.
Perform 12–15 pulls.
Bands are inexpensive and portable—perfect for home or travel. The best part: improved posture often brings a noticeable boost in energy and appearance.
Quick Comparison of the 5 Exercises
Exercise Main Benefits Ease Level Equipment Needed
Chair Yoga Flexibility, relaxation, posture Beginner Sturdy chair
Wall Push-Ups Upper body strength Easy standing Wall
Seated Leg Lifts Lower body endurance Fully seated Chair
Glute Bridges Core stability, lower back support Floor or bed Mat (optional)
Resistance Band Pulls Posture, upper back strength Seated or standing Light resistance band
This overview helps you choose based on your current comfort and available space.
Safe Steps to Get Started
Starting any new routine after 60 deserves care. Here are practical steps to begin confidently:
Consult your healthcare provider first to confirm these exercises suit your health profile.
Warm up with gentle arm circles or ankle rolls for 1–2 minutes.
Start with just one or two exercises, 5–10 minutes total, 2–3 days per week.
