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.
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