You may already be aware that exercising can extend your life.
By a whopping 21%!
You may also know thatstrength trainingis king when it comes toslowing down the aging processthrough exercise.
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Now, let’s get into the top 10 exercises to slow aging in your 50s and beyond.
Aim for three to four sets of the below.
Dumbbell Romanian Deadlifts
Let’s get things started with the Dumbbell Romanian Deadlift.
Tim Liu, C.S.C.S.
Grab a set of dumbbells, and position them in front of you.
Keeping your chest tall and knees soft, hinge your hips back while dragging the dumbbells down your thighs.
Perform three to four sets of 10 reps.
Tim Liu, C.S.C.S.
Grab the parallel grip attachment at the lat pulldown station.
Your palms should be facing you.
Resist on the way back up until you get a full stretch at the top.
Tim Liu, C.S.C.S.
Lean your weight into the heel of your front leg, pushing off of it to step up.
Keep your core tight and your chest tall as you do this.
Perform three to four sets of 10 reps for each leg.
Tim Liu, C.S.C.S.
Holding a dumbbell in each hand, position them up with your palms facing each other.
Pull your shoulder blades back, then lower the dumbbells.
give a shot to maintain the same pace with each set you complete.
Tim Liu, C.S.C.S.
Landmine Deadlifts
Set up for the Landmine Deadlift by having the barbell inside the landmine attachment.
Brace your abs, then drive through your heels and hips to stand up.
Straighten out your arms, and assume a pronated grip.
Tim Liu, C.S.C.S.
Keep your chest tall, and bring the weights back toward your body while flaring your elbows out.
Hold them up at shoulder height with your palms facing toward you.
Keep your chest tall, and lower slowly into a split squat until your back knee touches the floor.
Tim Liu, C.S.C.S.
Perform three to four sets of 10 reps for each leg.
Keep your chest tall, core tight, and spine neutral.
Once you complete the distance, turn around, and walk back to the start.
Tim Liu, C.S.C.S.
A version of this story was originally published in September 2022.
It has been updated to include even more exercises to slow aging after 50.
Tim Liu, C.S.C.S.
Tim Liu, C.S.C.S.
