Choosing exercises that suit your body at every stage of life plays a key role in maintaining both mental and physical strength. Whether your goal is to build muscle, protect yourself from injury, or simply move through daily life with more ease, staying active matters. By the age of 60, people can lose up to 20% muscle mass, which often leads to reduced overall strength, affecting balance and mobility. This is why regular movement and muscle-strengthening activities are essential for lowering the risk of falls and supporting long-term independence.
Low-impact activities such as yoga practice, walking, and gentle stretching form a solid foundation, especially for beginners. These movements are easier on the joints while still delivering meaningful benefits. According to a strength coach and yoga teacher, yoga in particular offers a safe and effective way for adults over 60 to build strength, flexibility, and balance. Below are four yoga poses recommended to be practiced weekly to help improve quality of life.
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Why yoga works well after 60
Melissa Leach, a yoga specialist and conditioning coach at Yoga-Go, explains that yoga is highly beneficial for adults over 60. It blends muscle strength, flexibility, balance, and mindfulness into one practice. With regular sessions, yoga can help maintain mobility, ease joint stiffness, and build the muscles that support posture and stability. Practicing controlled, mindful movements also improves balance and can significantly reduce fall risk, making yoga a valuable addition to a weekly routine.
1. Mountain pose for posture and stability
Mountain pose is a foundational movement that supports postural alignment and body awareness. Stand with your feet hip-width apart and allow your arms to rest by your sides, ensuring your weight is evenly balanced. Gently engage your thighs, lift your chest, and lengthen your spine while rolling your shoulders back and down. If comfortable, you can raise your arms overhead. Hold the pose while focusing on steady breathing and grounding through your feet. Beginners can start with 20–30 seconds, while more experienced practitioners may hold for up to one or two minutes.
2. Tree pose to improve balance
Tree pose helps strengthen the legs while enhancing balance control and focus. Begin in mountain pose, then shift your weight onto one foot. Place the opposite foot on your inner calf or thigh, avoiding the knee. Bring your hands together at your chest or lift them overhead if it feels stable. Keep your gaze fixed on a point ahead to maintain better stability. Beginners can hold for 10–15 seconds per side, while intermediate and advanced movers may extend the hold to 30–60 seconds.
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3. Seated spinal twist for mobility
This gentle twist supports spinal mobility and helps release tension in the back. Sit upright on a chair or mat with both feet flat on the floor. Place one hand on the outside of the opposite thigh and slowly rotate your torso, keeping your spine tall. Hold for a few steady breaths before switching sides. Start with 10–15 seconds per side and gradually increase the duration as your comfort improves. Practicing this pose regularly can enhance upper-body movement and everyday comfort.
4. Cat-Cow to support spine health
Cat-Cow is a flowing movement that gently mobilizes the spine and encourages breath awareness. Begin on all fours with your hands under your shoulders and knees under your hips. As you inhale, arch your back and lift your head and tailbone. On the exhale, round your spine while tucking your chin. Move slowly between these positions, syncing each transition with your breath. Beginners can start with 5–6 rounds, while more advanced practitioners may build up to 12–15 rounds over multiple sets.
Final thoughts on weekly yoga practice
Each of these poses supports better posture, balance, and body awareness by strengthening key areas such as the legs, chest, and spine. Together, they help improve overall mobility and lower the likelihood of falls, which become more common with age. In addition to physical benefits, the focus on controlled breathing during yoga offers a powerful way to reduce stress and release tension. Practiced consistently, these simple movements can make a meaningful difference in daily comfort and confidence.
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