Sam Hopes Recommends 3 Joint-Health Exercises for Over-60s
Updated
Updated · Tom's Guide · Jun 13
Sam Hopes Recommends 3 Joint-Health Exercises for Over-60s
3 articles · Updated · Tom's Guide · Jun 13
Summary
Three mat-based moves — side leg raises, seated leg openers and Cossack squats — are Sam Hopes’ picks to improve strength, mobility and joint health for people over 60.
A 3-4 set routine of 8-10 reps per move targets hips, glutes, knees and ankles by taking joints through controlled ranges of motion while adding lower-body resistance.
Side leg raises and seated leg openers focus on hip mobility, inner-thigh flexibility, pelvic stability and posture, with bands or lighter positioning used to scale difficulty.
Cossack squats add balance and lower-body power, building strength through a side-lunge pattern that can be simplified with a wide stance or progressed with weights.
Hopes advises stopping if pain occurs and seeking guidance before starting if dealing with injury, health conditions, pregnancy or postnatal recovery.