Walking after 60 is a fatal mistake. Bubnovsky explains why joints deteriorate faster than walking and why a single exercise is enough to save them.

This advice is especially often repeated to people over sixty: “Walk more and there will be no problems.”

But let’s be honest: have you ever experienced a situation where, after a long walk, your legs hurt even more, felt heavy, as if they were full of lead, and you just wanted to lie down and not get up?

As a personal trainer for people of all ages, I regularly hear complaints from people who have decided to treat themselves by walking. The result is usually the same: their condition only gets worse. At first, I was surprised, but it still seems logical to me. But after delving deeper into the subject, I realized that after 60, walking is far from always beneficial. In some cases, it can even aggravate problems.

It is worth recalling the experience of Professor Bubnovsky, who emphasizes that it is essential to strengthen the muscles first and foremost. However, specific exercise is much more effective than classic walking.

Why Walking After 60 Can Be Harmful

As we age, our bodies undergo significant changes. This doesn’t just affect our passport number, but also our physiology:

muscles lose mass, especially in the legs: the quadriceps, glutes and calves weaken and provide less support to the joints;

the capillaries work less actively, the blood circulates less well, venous return is difficult;

The joints are left without reliable protection and the entire load falls on them: cracking, swelling and pain appear.

If, in such a situation, a person decides to indulge in walking, the load on the legs only increases. The muscles do not strengthen, and the joints continue to suffer. As a result, after walking, instead of relaxing, fatigue and pain appear, and the desire to move disappears.

Walking is a great exercise if your muscles are strong and your joints are healthy. But if your “frame” is weakened, it will exhaust your body instead of supporting it.

What really works.
The principle is simple: the load should strengthen the muscles, without destroying the joints. Specific exercises help achieve this. No need for a simulator or a gym membership: a little space at home and the desire to take care of your body are all you need.

Well-chosen exercises:

• strengthen the muscle structure,
• improve blood circulation,
• relieve excessive load on the joints,
• restore mobility.

It is no coincidence that many doctors, including Bubnovsky, claim that walking alone does not solve the problem. However, well-chosen exercises give visible results in just a week.

The scissors exercise: its usefulness

A simple but extremely effective movement is the “scissors”. Although familiar to everyone, it becomes especially useful after the age of 55-60.

Why it works:

there is no vertical load – you lie down, the joints rest, only the muscles work;

an anti-gravity effect is created – the legs are higher than the level of the heart, swelling is reduced;

deep muscles are engaged – not only the thighs work, but also the abdominal muscles and the pelvic floor;

Venous outflow improves, heaviness in the legs disappears.

My patients over 55 are often surprised: “I didn’t think such a simple exercise could help so much.”

How to Do Scissors
Lie on your back on a mat or hard surface.

Secure your hands to a support: the legs of a sofa or a bed.

Raise your legs and perform movements as if you were cutting the air with scissors. You can do them one at a time or cross them.

For each movement, exhale with a long “ha-aa.”