Скачать или смотреть Rebuild Strength After 60: Simple Moves, Smarter Nutrition, Better Balance | Senior Fitness

Reclaim lost muscle and feel stronger after 60 with smart habits and simple moves.

This video shows how to add protein to your coffee safely for extra muscle support.

Learn why strength training matters and how it fights age related muscle loss.

Simple exercises build strength, balance, and confidence for daily tasks.

We cover easy, low impact workouts you can do at home with minimal gear.

Try resistance bands, light dumbbells, or bodyweight moves to start.

Add protein rich powders like collagen or whey to your morning cup.

We explain portions, timing, and which types best suit seniors' digestion.

Whole foods matter too: eggs, Greek yogurt, fish, poultry, beans, and tofu.

Tips on spreading protein intake across meals for better muscle repair.

A sample senior workout includes warm up, three strength moves, and cool down.

Move one: sit to stand. Eight to twelve reps to build leg strength.

Move two: wall push ups. Keep core engaged. Start with six to ten reps.

Move three: heel raises. Hold balance and repeat 10 to 15 times.

Balance drill: single leg stand with light support for 20 to 30 seconds.

Mobility: gentle knee circles and ankle pumps before and after workouts.

Progress gradually, adding reps, sets, or slightly heavier bands each week.

Hydration, vitamin D, and calcium support muscle and bone health.

Always check with your doctor before starting new supplements or workouts.

If joint pain occurs, modify movements and consult a physiotherapist.

Real stories: seniors regained mobility and confidence by staying consistent.

Use a tracking habit: mark workouts and protein servings in a simple log.

This channel gives evidence based tips, practical routines, and gentle motivation.

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Share your questions below and tell us which coffee protein you tried this week.

Find ingredient links and printable routines in the description and pinned comment.

Community helps. Join our Facebook group for support, progress tips, and live Q&A.

You deserve strength, independence, and joy in everyday movement now.

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