Trainer Álvaro Puche has proposed four strength exercises for adults over 60 that he says take three to four minutes. He recommends pairing the routine with walking, adequate nutrition, hydration and rest.
Puche’s circuit consists of 10 fast chair stands, 12 heel raises, 10 one-arm resistance-band rows per side and six push-ups against a stable kitchen counter. He advises doing the chair stands without using the hands and keeping the knees aligned. The band should be anchored to a secure point.
Puche told Telva that walking can help manage weight, strengthen the heart and reduce stress, but provides less direct strength training for muscles. The World Health Organization recognizes walking as beneficial physical activity and recommends that adults aged 65 and older get at least 150 minutes of moderate activity a week, alongside strength exercises for major muscle groups on two or more days. It also recommends balance-focused activity for older adults with limited mobility.
The four-minute circuit is the trainer’s proposal, not a WHO medical guideline. LA NACION says the exercises should be done on a stable, non-slip surface. People with chronic conditions or mobility limitations should adapt exercise to their abilities and health.