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

7. Lateral Step with Quick Push-Off

What it trains: lateral hip muscles, glutes, and balance systems that reduce sideways falls. Why it helps: most falls happen to the side; training lateral power helps you move quickly out of a precarious position. How to do it: stand with feet hip-width. Take a short step to the side and push off the outside foot quickly to return to center. Keep steps deliberate and focused on a fast concentric drive. Use a rail or wall for balance if needed. Modify by reducing step distance or performing the movement seated with side taps if stability is a concern. Progress by making the step slightly wider or by practicing single-step reactive drills. Safety notes: avoid crossing feet awkwardly and keep knees aligned over the feet. Practicing lateral power builds the ability to react to sideways perturbations and improves balance in tight spaces.

8. Marching Power with High Knees

What it trains: hip flexors, core, and the neural timing needed for quicker gait. Why it helps: improving the cadence and quickness of the step supports walking speed and reduces fall risk. How to do it: stand tall and march in place, driving the knees up with a clearer, quicker motion than a casual march. Pump the opposite arm to increase coordination. If standing is difficult, perform seated marches focusing on quick knee drives. Modify by reducing knee height or by holding onto a stable surface for balance. Progress by increasing tempo or adding a slight forward lean for walking specificity, but keep movement controlled. Safety notes: listen to any joint signals and back off if you feel pain. This rhythmic, quick movement sharpens neural drive and helps maintain the walking speed that often declines with age.