Health & Lifestyle Medicine · Volume 60
Strong at Sixty
Safe strength, balance and independence for older adults
The Independence Programme
Signature edition
- Safe strength and balance after 60
- Prevent falls and stay mobile
- Workouts for home, chair or gym
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About this book
Getting older doesn't have to mean getting weaker. Strength, balance and mobility can be built at 60, 70, 80 and beyond — and they are the keys to staying independent, preventing falls and enjoying life.
This book is a gentle, practical guide to exercise for older adults and their families. It explains why muscle and balance decline, how strength training protects bones and independence, and how to exercise safely with common conditions such as arthritis, osteoporosis, diabetes and heart disease. It includes simple self-tests, chair-based and standing programmes, a 12-week plan, fall-prevention advice for the home, nutrition for healthy ageing, and stories of people who became stronger later in life.
For older adults, their families and carers — and anyone planning to age well.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 23 chapters
- 01It's Never Too Late
- 02The Benefits
- 03Before You Begin
- 04Test Yourself
- 05Strength Training
- 06Chair-Based Programme
- 07Standing Programme
- 08Gym Programme
- 09Balance Training
- 10Power and Speed
- 11Walking and Cardio
- 12Mobility and Flexibility
- 13Exercising With Common Conditions
- 14Preventing Falls at Home
- 15If You Fall
- 16Nutrition for Healthy Ageing
- 17Staying Motivated
- 18The 12-Week Plan
- 19Stories
- 20For Families and Carers
- 21Questions People Ask
- 22Your Progress Log
- 23Glossary
Read the introduction
Chapter 1
It's Never Too Late
Many older adults believe it's "too late" to start exercising, or that exercise is risky. The evidence says the opposite: older adults can gain substantial strength, balance and mobility — even in their 80s and 90s.
Moderate evidence: Classic studies have shown that frail adults in their 80s and 90s doubled or nearly tripled their leg strength after a few months of supervised resistance training.
What changes with age
Use it or lose it
Much age-related decline is due to inactivity, not age alone. Regular exercise slows or partially reverses many of these changes.
The goal isn't to look like you did at 25. It's to get up from a chair easily, climb stairs, carry your shopping, play with your grandchildren, and live independently for as long as possible.
The Benefits
Before You Begin
See your doctor first if you
• Have heart disease, chest pain, or recent heart problems.
• Have uncontrolled high blood pressure.
• Have had recent falls, dizziness or fainting.
• Have osteoporosis with previous fractures.
• Have had recent surgery or joint replacement.
• Have diabetes with complications.
• Take medicines that cause dizziness.
• Are starting exercise after a long period of inactivity.
The book continues for 60 pages across 23 chapters.
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6 books · save 41%
Strong After 40 Longevity Pack
Stay strong, mobile and independent
Adults over 40: strength, mobility, heart health, everyday function and honest longevity science.
₹1,899₹3,244if bought singly5 books · save 53%
The Health & Lifestyle Medicine Collection
Exercise as medicine for real conditions
Families and adults managing diabetes, PCOS, heart health or ageing.
₹1,399₹2,995if bought singly
