Strength training is a great way for a 60-year-old to stay active and physically fit. According to the National Institute on Aging, even small increases in muscle strength can make a difference in an elderly person's ability to stay independent. Strengthening the muscles in your upper body will make daily activities easier -- such as carrying groceries, playing with your grandchildren, opening jars and lifting objects. The push-up is an upper body exercise used to strengthen your arms, shoulders and chest. However, since the standard push-up utilizes your entire body weight, it may be too difficult for you to perform if you are 60 years old. Instead, start with modified push-ups such as the wall push-up -- it's a safe and effective alternative to the standard push-up.
Step 1
Stand about two feet away from a wall with your feet shoulder-width apart.
Step 2
Lean forward and place your hands on the wall at shoulder level and shoulder-width apart.
Step 3
Inhale as you bend your elbows to lower your upper body toward the wall.
Step 4
Hold this position for one second.
Step 5
Exhale as you slowly straighten your arms to push yourself back to the start position.
Step 6
Complete a set of 10 to 15 repetitions, rest, and then perform one more set of 10 to 15 repetitions.
Tips and Warnings
- Once you are able to do a full set easily, position your feet further from the wall for added difficulty.
- Always check with your doctor before starting an exercise program, especially if you have had back or hip surgery. Your doctor will tell you which exercises are best for you. Do not hold your breath while doing strength exercises. Holding your breath while you strain can cause changes is blood pressure.
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