These moves can serve as a solid starting point in your strength-building journey.<\/p>\n
If your health goal is to stay physically fit into your golden years and beyond, maintaining muscle mass is essential. Without sufficient strength, simple daily tasks like getting out of bed, carrying shopping bags, and reaching for items in your pantry can become quite challenging.<\/p>\n
In order to help you stay strong, capable, and independent as you age, we spoke with Dr. Sean T. Lordan PT, DPT, OCS, CSCS<\/a>, CEO of Concierge Physical Therapy. Below, Dr. Lordan shares five wall exercises<\/a> that can help you get started building and maintaining muscle<\/a> after 60.<\/p>\n \u201cWall exercises are useful because the wall gives us a stable external support. That can make strength training more approachable for someone who has balance limitations, hasn\u2019t exercised in years, is recovering from an injury, or simply doesn\u2019t feel comfortable using weights yet,\u201d Dr. Lordan tells us.<\/p>\n Keep in mind that we\u2019re not saying to ditch free weights altogether. These wall exercises can serve as a great starting point in your strength-building journey.<\/p>\n \u201cIf our goal is to combat age-related muscle loss, we need to give the muscle an adequate stimulus and then progressively increase that stimulus over time. Wall exercises absolutely can be part of that process, especially for beginners, but eventually many healthy adults will need greater resistance to continue getting stronger,\u201d Dr. Lordan stresses.<\/p>\n Below are five wall exercises to consider adding to your routine.<\/p>\n \tWall Sits<\/p>\n According to Dr. Lordan, wall sits are excellent for building strength and endurance in the glutes and quads, which is key for climbing stairs, getting up from a seated position, and staying independent.<\/p>\n Stand tall with your back pressed against a wall.
\nSlide down until your knees are bent at a 90-degree angle as if you\u2019re sitting in a chair.
\nHold the position for the prescribed amount of time.<\/p>\n