Standing exercises become more important than ever after turning 60.<\/p>\n
If you\u2019re 60 and don\u2019t have standing moves in your workout rotation, you should consider adding them. Standing workouts<\/a> activate many muscles, helping to improve core strength, balance, and posture. They\u2019re also more neck and back-friendly than floor work. We spoke with an expert who shares four standing moves that indicate you\u2019re fitter than most 40-year-olds<\/a>.<\/p>\n Standing exercises<\/a> are more important than ever after you hit 60, because they challenge the muscles that keep you steady and upright in daily life.<\/p>\n \u201cWhen you\u2019re on your feet, you\u2019re training your legs, hips, core, and back to support your body the way they do when you walk, climb stairs, or get up from a chair,\u201d says Dr. Gbolahan Okubadejo<\/a>, NYC area orthopaedic and spinal surgeon. \u201cFrom my perspective as a spine and orthopedic surgeon, that kind of functional strength is what protects people from falls, back strain, and the gradual loss of balance that often sneaks up with age.\u201d<\/p>\n Standing workouts also fire up the small stabilizing muscles around the joints and spine, which don\u2019t receive much use when performing seated movements.<\/p>\n \u201cOver time, these exercises help maintain posture, preserve bone density through weight-bearing stress, and keep the body moving fluidly instead of stiffening up,\u201d Dr. Okubadejo tells us. \u201cIt\u2019s one of the simplest ways to hold on to independence and confidence as you get older.\u201d<\/p>\n These standing moves are key markers of strong functional fitness at 60.<\/p>\n \tSingle-Leg Balance<\/p>\n \u201cBeing able to stand on one leg for 20 to 30 seconds without wobbling is a big sign of solid hip strength and good neuromuscular control,\u201d Dr. Okubadejo explains. \u201cBalance is one of the first things to decline with age, and strong stabilizers around the hips and spine are what keep someone safe from falls.\u201d<\/p>\n Balance on one leg, barefoot, on a flat, solid surface without using additional support.
\nKeep your gaze forward and your arms crossed. The lifted leg should not touch your grounded leg.
\nThe time begins once your leg comes off the floor and stops when your foot touches the ground.
\nBalance for at least 20 to 30 seconds.
\nSwitch sides.<\/p>\n