Getting older is no walk in the park.
Additionally, engaging your muscles through regular exercise is crucial for keeping them functional as you age.
Below, read on to discover the 10 best exercises to improve your muscular endurance as you age.
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And when you’re finished, don’t missThe #1 Daily Floor Workout To Lose Holiday Weight Fast.
Pushups
This timeless exercise is a fantastic way to enhance muscular endurance as you age.
Begin in a plank position with your hands shoulder-width apart.
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Lower your body until your chest touches the floor, then push yourself back to the starting position.
This movement will sculpt your arms while increasing overall stability, which is crucial for daily tasks.
“Bicep curls are a great exercise for improving upper body muscular endurance,” says Furr.
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“They’re also beneficial for grip strength, which helps with daily tasks like carrying groceries.”
Stand with a pair of dumbbells in your hands, palms facing forward.
Curl the dumbbells up toward your shoulders, then lower them back down.
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Complete three sets of 12 to 15 reps.
Tricep Dips
This exercise targets the often-overlooked triceps.
Plus, tricep dips are perfect for maintaining upper body strengtha key consideration for older adults.
“Tricep dips are a fantastic exercise for targeting the muscles in the back of your arms.
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Sit on the edge of a chair or bench, placing your hands on either side of you.
Slide your bottom off the seat, and lower your body toward the ground, bending your elbows.
Push yourself back up to the starting position.
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“Bent-over rows are a great exercise for improving back muscular endurance,” says Furr.
“Plus, bent-over rows can help improve posture and build strength in your back and core.”
Hold a pair of dumbbells in your hands with your palms facing your body.
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Bend forward at the waist, keeping your back straight, and let your arms hang toward the floor.
Pull the dumbbells toward your chest, squeezing your shoulder blades together, then lower them back down.
“Glute bridges can help with balance and mobility and can help alleviate knee and lower back pain.”
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Lie on your back with your feet flat on the ground and your knees bent.
Lower your hips and repeat.
(it’s possible for you to also perform this exercise with suspension straps.)
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“Start by standing a few inches in front of (but not touching) a wall.
Then, squeeze your glutes to stand back up.”
Bodyweight Squats
A straightforward exercise that can be done anytime, anywhere is the bodyweight squat.
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Multiple sets and repetitions of bodyweight squats help maintain muscle balance and improve functional movement.”
you’re free to do it in a high plank position or on your forearms.
Add intensity by alternating glute-activated leg lift holds while planking."
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Step-ups
Maintaining control and balance while in motion is essential for increasing muscular endurance as you age.
“To protect your knees from over flexion, anchor and push through your heels.
Add variations by increasing the height of your step-ups or doing single-leg holds to improve your balance.”
Breathing
You read that rightgood old breathing can enhance your muscular endurance!
Your diaphragm is a muscle responsible for 75 percent of respiration.
