Simple Power Moves After 60: 10-Minute Routines to Prevent Muscle Loss

21. Eccentric Step-Downs (Braking Power Focus)

What it trains: The quadriceps and glutes to resist gravity and control motion, enhancing the body's braking system. Why it helps: This is pure training for safe stair descent and downhill walking, preventing the knee collapse that leads to falls. How to do it: Stand facing a low, sturdy step (holding a railing). Place one foot entirely on the step. Take 4 to 5 full seconds to slowly lower the heel of the opposite foot toward the floor, barely touching the ground. Immediately press back up quickly. The slow lowering phase is the key power builder. Repeat 8 times per leg. Modify by using an even lower step (2 inches) or reducing the lowering time to 3 seconds. Safety notes: This must be controlled; if you feel unsteady, use more railing support.

22. Wall Tap High Knee (Reactive Agility)

What it trains: Core stabilizers and hip flexors for fast alternating motion, coupled with the nervous system's ability to react to a target. Why it helps: This move enhances agility and coordination needed for quick foot speed and reacting to unexpected obstacles (avoiding a trip). How to do it: Stand facing a wall, about arm's length away. Place one hand on the wall. Quickly drive the opposite knee up toward your chest, reaching to tap the wall lightly with the hand opposite the raised knee. Immediately lower and repeat with the other side. Focus on rapid, rhythmic alternation and maintaining a tall posture without leaning into the wall. Modify by tapping your hand to your knee instead of the wall. Safety notes: Keep the tap gentle; prioritize speed and control over strength.