The ultimate workout to help you age actively

Jun 03, 2023
Here's some easy at home workouts over 60s can try to age actively. Source: Getty

It is no secret that strength training is imperative for our well-being, especially as we age. Strength training can assist with keeping our bones and joints healthy, and our muscles strong, it can increase our metabolism and reduce our body fat. As we age, it becomes even more essential, especially if we are hoping to “age actively” and keep operating to the best of our ability for as long as possible. 

Research from the British Journal of Sports Medicine has also found that regular resistance exercise can increase your overall lifespan, which is a win in our books. 

Below I have put together a full body workout that is designed to work for our biggest muscle groups together with some of our joint stabilising muscles, giving us the best bang for our buck. These groups are important for stabilising our bodies and helping us maintain good physical function. I have incorporated resistance bands and active loops into these exercises, ensuring that you get the most out of the workout. 

Remember that you want to aim for around 45-60 minutes of exercise or physical activity per day. Try to do resistance training at least 2-3 days per week. On the other days, walking, swimming or playing golf are all suitable activities. 

Full Body Power Workout

To do this workout, you will want to use an active band and an active loop. Both of these props will help to add resistance to the workout and will help to better challenge your muscles and joints. 

The exercises are as follows. Do 12 reps of each exercise, and 3 rounds. 

Glute Bridge with an active loop

Glute bridge. Source: Image supplied.
  • Start sitting down. Pop your legs into the active loop and pull it up so that the loop is sitting above your knees. You don’t want the loop to be on your knee joint, make sure it is above the knees.
  • Lie back, have your shoulders down, hold your core in tight, and have your feet pressing into the floor 2 inches from your butt and your knees pointing to the ceiling.
  • Push into your feet, and slowly roll your spine up, vertebrae, by vertebrae into a glute bridge. You don’t want to overextend your back, just go up until you can feel it in your glutes and hamstring
  • Hold for 3 seconds, then slowly lower back down 

Active Band or Active Tube Low Row

Active low row. Source: Image supplied.
  • For this exercise, you will need the active band to have a fixed point ie. Have it wrapped around a railing to keep it sturdy. 
  • Stand directly in front of the centre of the active band. Have your core in tight, your shoulders back and down, feet hip-width apart and the active tube handles in each hand.
  • Row your elbows into your waist to the count of 3, then release your arms back to straight to the count of 3.
  • You should be feeling this exercise in your lats, back, core and even your glutes if you are doing it right. 
  • The picture shows a power tube, but you can do this exercise with either the power tube or the active band. 

Squat with the active loop

Banded squat. Source: Image supplied.
  • With the active loop sitting above your knees, sit back into a squat, slowly lowering down. 
  • Then slowly stand back up. 
  • You want to keep your knees tracking over your toes, while you keep pressure in the band the whole way. You should feel this in your butt, quads and your core if you maintain good posture

Banded W’s

Lat pull formation. Source: Image supplied.
  • This exercise is to be done with an active band. Stand up straight, shoulder back, core tight, holding the band in both hands. You want to start with your elbows in at your waist and your hand in front of you at 90 degrees
  • Now, keeping your elbows at your waist, pull the band apart, as demonstrated in the picture
  • Hold for 3 seconds, then slowly release the band back to its starting point 

Active loop mini steps

Active loop mini steps. Source: Image supplied.
  • For this exercise, put the active loop over your feet/ shoes
  • Squat down an inch or two and lean forward. Have your feet at shoulders witch apart
  • Step an inch out with your right foot and bring your left foot in an inch. Do this until you reach the side of the room, then go back the other way.
  • This is a very small movement. You want to keep tension in the band the whole time. The idea is to get into the side of your glutes 

Bent over row with the active band

Bent over row. Source: Image supplied.
  • Step on the centre of the active band with your feet shoulder-width apart. Your feet will hold the band in place. 
  • Lean back into a squat and hold onto the ends of the band.
  • Keeping your shoulders back and down and your core tight, row both arms up to your chest, then slowly lower them back down. 

So, it is that easy to get a full body resistance workout with an active loop and an active band from the comfort of your own home. Feel free to check out the Medifit site for more of my exercise programs too. It is good to keep your body guessing and mix up your workouts. 

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