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As you get older, into your 50s and 60s, it is important to start and continue strength training. This is because as we age, our metabolism slows down. If we do not take any measures to counteract these natural processes, we will lose lean muscle mass, strength and strength.

Strength training helps keep bones strong, as well as exercise and maintain muscles. If you want to be slim and stay slim over 60 years old, then this is a must for you (provided you have been approved by your doctor).

But your exercise choices should be slightly different from what you were used to doing in your 30s or 40s. When you exercise in your 60s and beyond, you should prioritize joint health and range of motion, and strengthen your upper back, gluteus maximus and hamstrings. You want to choose the compound action that is most friendly to the joints, which can make you painless and harmless.

Here are some exercises to get the slim body you want after 60 years of age. Also, don’t miss these exercise tips to get rid of belly fat.

To perform this action, pick up a pair of dumbbells and place them in front of you. Keep your chest straight and knees soft, push your hips back while dragging the weight onto your thighs. Once you get a good hamstring stretch, push your hips forward upright and squeeze your hips to complete. Do 3 sets of 10-12 reps in each set.

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Place your feet firmly on the mats of the sitting rowing machine and grab the handles with both hands. Pull out the attachment and adjust your position so that your back is straight and your legs are almost completely straight. Keep the chest straight, the core tightened, and the knees soft, draw the attachment toward the body, and finally squeeze the shoulder blades together. Then, fully straighten the arm until the shoulder blades are stretched, and then perform another movement. Do 3 sets of 10-12 reps in each set.

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Hold a pair of dumbbells, one foot in front and the other foot in the back, standing with split ends. Lower yourself under control until your back knee touches the ground, then push yourself up with your front foot, flexing your quadriceps and hips to complete the movement. Complete all representations with one leg before switching to the other leg. Do 3 sets for each leg, 10 reps for each set.

Related: New research shows that this type of exercise has three times the health benefits of walking

Hold the high pull-down lever with your palm facing away from you on the outside of your shoulder. Lean back slightly and use your elbows to pull the barbell toward your sternum, squeezing the latissimus dorsi at the very bottom of the movement. Resist in the upward process and maintain the tension of the latissimus dorsi. Before doing another repetition, let the scapula extend upwards and do a good stretch at the very top. Do 3 sets of 10-12 reps in each set.

Related: New research shows that doing this while strength training burns twice as many calories

First place the dumbbells next to your shoulders, palms facing each other. Keep your core tight and squeeze your hips, push the dumbbells upwards, and bend your shoulders and triceps at the top. Before performing another repetition, lower the weight under control. Do 3 sets, 10 reps in each set.

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Wrap the resistance band around a sturdy beam or pole on the ground. Grasp the end of the strap and move a step or two away from the pole. Keep your feet shoulder-width apart and straight hips, turning your hips and shoulders toward an elastic band.

Tighten the core and rotate it diagonally upward toward the ceiling while keeping your arms straight. Bend your oblique muscles at the top and then return to the starting position before doing another repetition. You should repeat 10 times on each side before switching to the other side.

That's it! These 6 exercises will help you gain a slim figure after the age of 60.

For more information, please see Over 60? These are the best exercise apps for weight loss.

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