These everyday moves help build strength throughout your body.<\/p>\n
Building a strong body is essential for performing daily tasks with confidence and ease as you age. After you hit 30, your body naturally begins to lose lean muscle mass<\/a> and strength\u2014commonly due to sarcopenia. Sarcopenia is fueled by hormonal shifts, reduced exercise, and the body\u2019s inability to use protein as energy, says Josh York<\/a>, founder and CEO of GYMGUYZ<\/a>. In order to restore full-body strength<\/a>, York shares five exercises that yield results faster than traditional gym sessions after 60.<\/p>\n \u201cWhat many people fail to realize as they age is that muscle mass does not only equate to strength, but that it is also directly tied to balance, mobility, metabolism, and even bone density,\u201d York stresses. \u201cAs we lose our muscle mass, we can lose stability, reaction time, and increase our risk of falling, which is one of the leading causes of injury in older adults. Strength training<\/a> after 60 goes beyond aesthetics; it\u2019s about maintaining independence to continue to do functional movements like carrying groceries<\/a>, climbing stairs, and staying active with families.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n These at-home exercises kick certain barriers like accessibility and comfort to the curb. They help fitness enthusiasts work out at their own pace and can be adjusted according to ability and mobility levels.<\/p>\n \tChair Squats<\/p>\n Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
\nActivate your core and keep your chest lifted.
\nBend at the knees and hips and lower slowly into a squat\u2014as if you\u2019re about to sit down. Make sure your weight stays in your heels.
\nLightly touch the surface of the chair with your glutes.
\nPress through your heels to rise back up.
\nPerform 3 sets of 10 to 12 reps.<\/p>\n