David Céspedes, longevity expert: “If your parents are in their 50s or 60s and don’t exercise, they won’t be independent at 70”
The content creator has shared a video on TikTok in which he explains the optimal routine to extend our lifespan and be more functional.
As the years go by, our priorities inevitably shift. What we barely notice in our youth often becomes crucial in adulthood. One of the clearest examples is health: how well we care for our bodies directly shapes our quality of life and longevity.
That’s the message from David Céspedes, a longevity expert and content creator, who recently shared a short TikTok video outlining the most effective workout routine for people in their 50s and early 60s who want to remain independent as they age.
@dr.davidcespedes Si tus padres han pasado los 50, un entrenamiento para adultos mayores puede ser la clave para mantener su independencia a los 70. Esta rutina sencilla combina sentadillas, peso muerto, flexiones adaptadas y press militar con mancuernas para fortalecer todo el cuerpo. Con solo dos o tres sesiones semanales, el entrenamiento para adultos mayores mejora fuerza, movilidad y calidad de vida. Incluso con botellas pueden empezar hoy: lo importante es moverse. Ayúdales a ganar autonomía con un buen entrenamiento para adultos mayores.
♬ sonido original - Dr. David Céspedes
“If your parents are between 50 and 60 and don’t exercise, they won’t be independent at 70,” Céspedes warns. “This is the routine I’d send my own parents if I wanted them to start training at home with a pair of dumbbells or even water bottles.”
The Routine: simple moves, big impact
- Squats (or sit-to-stand): Céspedes recommends starting with squats. For beginners, simply sitting down on the couch and standing back up is a great alternative.
- Deadlifts and push-ups: He suggests adding deadlifts and push-ups. For those who struggle, modified push-ups can be done on the knees, against a table, or even against a wall.
- Overhead press: Sitting in a chair, lift a weight overhead while keeping elbows tucked in.
- Planks: To strengthen the core, finish with planks on the floor.
Frequency matters
Céspedes emphasizes consistency: “Doing these exercises two or three times a week can change your life.”
His message is clear — small, regular efforts can make everyday life more manageable and functional, even well into older age.
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