{"id":216358,"date":"2025-06-26T16:51:40","date_gmt":"2025-06-26T16:51:40","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/216358\/"},"modified":"2025-06-26T16:51:40","modified_gmt":"2025-06-26T16:51:40","slug":"over-60-forget-running-and-swimming-these-5-bodyweight-exercises-help-strengthen-your-entire-body-using-just-a-chair","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/216358\/","title":{"rendered":"Over 60? Forget running and swimming \u2014 these 5 bodyweight exercises help strengthen your entire body, using just a chair"},"content":{"rendered":"

Losing strength as you get older is completely normal. It doesn\u2019t mean you\u2019re weak or lazy. It even has a name.<\/p>\n

According to research published in the Journal of the American Medical Directors Association<\/a>, sarcopenia refers to the natural loss of muscle mass and function that many older adults experience. While it can increase the risk of frailty and other health issues, the good news is that it\u2019s never too late to rebuild strength.<\/p>\n

You don\u2019t need a gym membership or expensive equipment to get started. There are simple and effective ways to stay strong at home, especially when guided by someone who understands the needs of older adults.<\/p>\n

You may like<\/p>\n

\"KirraKirra Mitlo<\/p>\n

Social Links Navigation<\/p>\n

<\/a><\/a>Strength Coach<\/p>\n

With a B.S. in Exercise Science & Physiology, certifications in personal training (ISSA) and functional nutrition (FMNS), Mitlo blends science-backed training with a no-BS, sustainable approach to fitness and nutrition. You can find regular workout inspiration over on her YouTube channel @kirra_mitlo.<\/a><\/p>\n

I had the joy of asking personal trainer Kirra Mitlo to put together a five-move bodyweight workout designed to help improve strength and build muscle. All you\u2019ll need is a chair, and if you like tracking your progress, one of the best fitness trackers<\/a> can be a helpful bonus.<\/p>\n

The number of sets and reps varies for each exercise and is specified below the exercise title. Follow these guidelines closely so you\u2019re neither overdoing it nor slacking off. Remember to take rest between sets to give your muscles time to recover.<\/p>\n

Short Alternating March In Place<\/p>\n