We all get older. The grey hairs start creeping through and we start to slow down a little. But just because we are aging doesn’t mean we should just put our feet up and give up on exercise.
The benefits of exercise as you age are enormous:
- decreased risk of heart disease
- lowers blood pressure
- increases energy levels and sleep quality
- maintains good bone density
- helps with fat loss
- improves balance and movement skills
However, as you get older your exercise routine must change in line with your body.
Up until the age of about 60 your workouts can stay very much the same. You can still push to build muscle using a repetition range of between 8-15 reps.
Obviously you need to listen to your body but workout intensity can stay high.
Between the ages of about 60 – 80 you will get a lot more life preserving benefits by shifting your attention more towards a general cardio based workout rather than muscle building.
Here’s what I recommend, you can perform many of the exercises with or without a kettlebell…
The 60’s to 80’s Kettlebell Workout
- One Hand Deadlifts or Kettlebell Swings
- Push ups or Shoulder Taps
- Reverse Lunges (with or without a Kettlebell)
- Bent Over Row, Seated Row, Band Pulls
- Squats (with or without a Kettlebell)
- Half Get Ups (with or without a Kettlebell)
- Fast Mountain Climbers (optional)
- Back Extension
Watch the Kettlebell One Handed Deadlift:
Watch the Back Extension exercise below:
Perform 15-20 reps of each exercise and try not to rest between exercises. At the end of the circuit rest for 1-2 minutes and then repeat for a total of 2-3 circuits.
Perform the above workout 2-3 times per week and stay active with walking and cycling on the off days.
One of the major differences you will notice as you age is your range of movement will decrease.
My number one tip, above all else, is to stay loose and continue to push your joints through their full range.
I highly recommend you practice your joint mobility on a daily basis either by following my full mobility routine or by joining a yoga or tai chi class.
Watch My Follow Along Mobility Video below:
Good joint mobility will keep you young, and keep you moving freely right through until the end.
OK, that’s all for today.
To see more posts about general kettlebells workouts and advice, go here.