Weak Glutes After 60? This Sitting Exercise May Help More Than Walking! | Senior Health Tips

Описание: Are your glutes getting weaker as you age? After 30, we lose 3 to 8 percent of our muscle mass every decade, and the glutes take the biggest hit. Here is the shocking truth. Walking only activates 20 to 30 percent of your glute muscles. That is not enough to rebuild what you have lost. Weak glutes lead to lower back pain, knee problems, poor balance, and a 67 percent higher risk of dangerous falls.
The good news? You do not need squats or lunges. In this video, we reveal 6 powerful sitting exercises that can rebuild your glutes after 60 without ever leaving your chair. Each exercise is backed by clinical research and ranked from helpful to absolutely essential. The number one exercise can increase glute strength by 31 percent in just 8 weeks.
Whether you are dealing with hip instability, muscle imbalances, or chronic pain, this video has you covered. Strong glutes mean fewer falls, less pain, and the freedom to stay active and independent.
Watch until the end to discover the gold standard exercise that physical therapists swear by.
🔔 Subscribe for more evidence based health tips for adults over 60. 👍 Like and share this video with someone who needs it. 💬 Comment below which exercise you will try first.

⌛Timestamps:
⏱️ Intro – 00:0
✅ Exercises No.6– 02:40
✅ Exercises No.5– 05:03
✅ Exercises No.4– 07:33
✅ Exercises No.3 – 10:15
✅ Exercises No.2– 13:01
✅ Exercises No.1– 15:37

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🔬 Research Sources Cited in This Video:
Volpi, E., Nazemi, R., & Fujita, S. (2004). "Muscle Tissue Changes with Aging." Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405-410. PMC2804956.
Moreland, J.D., Richardson, J.A., Goldsmith, C.H., & Clase, C.M. (2004). "Muscle Weakness and Fic Review and Meta-Analysis." Journal of the American Geriatrics Society, 52(7), 1121-1129.
Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M., & Robinson, T.K. (2011). "Electromyographic Analysis of Gluteus Medius and Gluteus Maximus During Rehabilitation Exercises." International Journal of Sports Physical Therapy, 6(3), 206-uteus Muscle St
Gandbhir, V.
Japanese Researchers Study (2011). Archives of Gerontology and Geriatrics.
Inacio, M., et al. (2017). "Evaluation of Hip Abductor and Adductor Strength in the Elderly: A Reliability Study." BMC Geriatrics. PMC5404282.
Roig, M., O'Brien, K., Kirk, G., et al. (2009). "The Effects of Eccentric Versus Concentric Resistance Training on Muscle Strength and Mass in Healthy Adults: A Systematic Review with Meta-Analysis." British Journal of Sports Medicine, 43(8), 556-568.
McGill, S.M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 2nd Edition. Human Kinetics.
Gandbhir, V.N., & Rayi, A. (2024). "Trendelenburg Gait." StatPearls. NCBI Bookshelf NBK541094.
Calatayud, J., Vinstrup, J., Jakobsen, M.D., et al. (2016). "Importance of Mind-Muscle Connection During Progressive Resistance Training." European Journal of Applied Physiology, 116(3), 527-533.
Jeong, U.C., Sim, J.H., Kim, C.Y., et al. (2015). "The Effects of Gluteus Muscle Strengthening Exercise and Lumbar Stabilization Exercise on Lumbar Muscle Strength and Balance in Chronic Low Back Pain Patients." Journal of Physical Therapy Science, 27(12), 3813-3816.
Distefano, L.J., Blackburn, J.T., Marshall, S.W., & Padua, D.A. (2009). "Gluteal Muscle Activation During Common Therapeutic Exercises." Journal of Orthopaedic & Sports Physical Therapy, 39(7), 532-540.


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