Strong Over 60: At Home: how it works
Gentle strength and balance work at home, in about 30 minutes. All you need is a sturdy chair, a wall, a low step, a resistance band and a couple of shopping bags.
Who it suits
People over 60 who’d rather train at home, whether you’re new to exercise or coming back to it.
Check with your doctor before starting, especially if you have heart problems, osteoporosis or a joint replacement, or have had a recent fall or surgery.
How the week runs
Three days a week with a rest day in between is ideal, swapping between Day A and Day B. Two days is still good.
- Day A: sit to stand, counter push ups, band rows, standing leg curls, side leg raises, a shopping bag carry and a single-leg stand.
- Day B: step ups, band rows, wall angels, standing leg curls, calf raises, a wall plank and a heel-to-toe stand.
How to progress
Start light. You should be able to talk during a set and finish with two or three reps left in you, so never go to failure. Move slowly and keep breathing. When the top of the range feels easy, add a rep or a little weight.
Tips
- For holds, carries and balance work, the Log’s box says sec: type how many seconds you did.
- For balance work, stay beside something stable and hold on whenever you need to.
- Stop if you feel pain, dizziness or chest discomfort.
- Every exercise has an easier swap on the Log. Use it whenever you like.
Suggested weights are a guide only. Check with a doctor before starting a new program, and stop if something hurts.