Finding the right exercises for your body at every life stage is important for mental and physical strength, whether you want to build muscle, strengthen your body against injury, or make daily activities easier.
By the time you reach 60 years old you might lose up to 20% of your total muscle mass. This reduction in muscle tissue leads to decreased strength that can affect your ability to move around easily and maintain good balance. Regular physical activity helps lower your chances of falling & getting hurt. This is why adding exercises that build muscle strength to your daily routine is so beneficial.
What are the yoga exercises?
Melissa Leach is a yoga expert and strength and conditioning coach at Yoga-Go. She shares the four yoga poses that people over 60 should perform weekly to improve their quality of life.
# Getting Started with Yoga After 60 Yoga offers excellent benefits for people over 60 according to fitness experts. The practice brings together multiple elements including strength building & flexibility training along with balance work and mental awareness. When you practice yoga regularly you can keep your body mobile & reduce the stiffness that often affects joints as we age. The exercises also build up the muscles that help you maintain good posture & stay stable on your feet. One of the most important advantages is how mindful movement can enhance your balance. This becomes increasingly valuable since better balance means fewer falls and injuries. The gentle nature of yoga makes it accessible while still providing real physical benefits. If you are new to yoga or returning after a long break you should begin with basic poses. Start slowly & focus on proper form rather than pushing yourself too hard. Listen to your body and respect its limits. Many community centers and gyms offer classes specifically designed for older adults where instructors understand the needs of mature students. You can also practice at home using online videos or apps that cater to beginners. Just make sure you have a non-slip mat and enough space to move safely. Consider having a chair nearby for support during standing poses until you build more confidence. The key is consistency rather than intensity. Even short sessions a few times per week can produce noticeable improvements in how you feel and move. Over time you will likely notice that everyday activities become easier as your strength and flexibility increase.
1. Mountain pose
“Stand with your feet apart, arms relaxed at your sides so that your weight is evenly distributed on both feet,” instructs Leach. “Engage your thighs slightly, lift your chest and lengthen your spine. Roll your shoulders back and down, and reach your arms toward the sky if comfortable. Hold the position, breathing deeply and steadily, grounding yourself through your feet.”
