Researchshows that maintaining balance and mobility is essential for healthy aging.
Additionally, the following exercises can boost joint health and functional strength.
Read on to learn more about the 10 best daily free weight exercises to improve your balance and mobility.
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Incorporating this movement into your routine will boost upper-body mobility and overall functional fitness.
“With a dumbbell in one hand, push upward, bringing your shoulder blades down and together.”
Grab a challenging weight with a slight bend in the knees.
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Keeping your spine aligned and core engaged, slowly raise both weights to shoulder height."
“Standing with your feet hip-width apart, hold the kettlebell with both hands.
Slowly raise the kettlebell toward your chest, keeping your elbows pointed outward.
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Lower the weight back to the starting point,” says Murdock.
Adding these into your routine will increase functional strength and boost your balance.
“Grab a medicine ball and get to work,” states Murdock.
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“Throw a six to eight-pound medicine ball against a wall while standing.
Use force and catch it each time at chest level.”
“You’ll want to begin with your feet hip-width apart.
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Hold a dumbbell at a desirable weight.
check that to hold the dumbbell end to end at the right hip.
Keep a soft bend in your knees.
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Slowly bring the dumbbell up to your opposite shoulder and then halo it around the back of your head.
The dumbbell should end down at your left hip.
Aim for four rounds of 25 rotations.
Then, return to the center and repeat on the other side.
This works your inner thighs.
Adding the weight provides an additional challenge.”
Complete three sets of 12 to 15 reps per leg.
Start with your feet shoulder-width apart.
Perform three sets of 15 reps per side.
“Loop a short band around your knees and lie on your back.
Bend your knees and keep them about eight inches apart with your feet rooted into the mat.
Squeeze your glute muscles and elevate your hips no higher than hip height off the ground.
At the same time, hold a set of dumbells just over your chest with your hands shoulder-width apart.
Press the weights straight and hold as you perform the glute bridge.
Hold this position for three to five seconds, then return your hips and arms to the beginning.”
Murdock instructs, “Lie on your side using your elbow as support with your knees bent.
Place a weight just on top of your thighs.
Perform three sets of 10 to 15 reps per side.
“Hold the weight with both hands.
From the low position, ensure your knees don’t surpass your toes.
Keep your feet at least eight inches apart during the entire walk.”
Take 10 steps to the right, then 10 steps to the left.
Repeat for four rounds.
