Forget walking! Do these 5 exercises after 60 – approved by surgeons!

Forget walking! 5 exercises after 60 – recommended by surgeons!

After 60, walking becomes difficult for many: hip pain, swollen ankles, and fatigue. Fear of falling or the need for independence often limits activity, unfortunately leading to a loss of mobility.

However, you don’t need to walk for miles to stay fit and active. Here are 5 impact exercises recommended by orthopedic surgeons and physiotherapists that are effective without impact.

1. Elevations of 15 points in a seated position (calves and venous return)

Why surgeons recommend them: They strengthen calf muscles, which promotes venous return, reduces swelling and strengthens knees without weight-bearing.

How to make them:

Sit on a stable chair with your feet flat on the floor.

Raise your heels as high as possible for 2 to 3 seconds, then lower them gradually.

Set: 3 sets of 15 to 20 repetitions, 2 to 3 times a day.

2. Glute Bridge (Strengthening the hips and glutes)

Why surgeons recommend it: It activates the glutes and offers direct action without impacting the rest of the body, stabilizes the pelvis and strengthens the gluteal immune system.

How to do it:

Lie on your back, contract your glutes and place your feet flat.

Contract your glutes and lift your pelvis so that your gaze can extend from your shoulders to your knees.

Set: 3 sets of 10 to 15 repetitions, 4 to 5 days per week.

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3. Chair squat (Functional strengthening)

Why surgeons recommend it: To best simulate getting up from a chair or the toilet. Strengthens the quadriceps and glutes without risk of injury.

How to do it:

Stand facing a rigid chair and lower yourself slowly until your buttocks just touch the chair.

Control the movement.