Getting older doesn’t have to mean getting weaker.
Through targetedexercise, we can preserve strength, mobility, and independence well into our later years.
After the age of 30, we can slow the progression through nutrition and exercise.
Photo: Shutterstock. Design: Eat This, Not That!
Place the top of one foot back, on top of the bench.
Bend your front knee into a lunge position, breathing in as your rear knee lowers toward the ground.
Don’t let yourself lean forward; keep your chest up and your shoulders back.
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Aim to keep that front knee aligned directly over your toes and don’t allow it to collapse inward.
Aim for three sets of 8-10 reps on each side.
you might also modify the exercise with the assistance of a band or bench.
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Grab the bar with your hands facing out, about shoulder-width apart.
Allow your arms to extend fully, and draw your belly button in.
Remember, this is a back exercise more than an arms exercise.
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The movement has two parts.
First, press your shoulders down away from your ears.
Turkish Get-Ups
This is a full-body exercise that really checks all the boxes.
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Roll onto your opposite elbow, with the weight remaining straight overhead.
Push up to straighten your arm, so you are almost in a sitting position.
With the weight still overhead, lift your hips and sweep your leg underneath to kneel.
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Then stand up, focusing on keeping your arm as straight and the weight as steady as possible.
Reverse these steps to return to your start position, thus completing one repetition.
Pushups
The basic exercises can also be some of the best.
Build rock-solid chest and triceps muscles as well as core strength with proper pushups.
Keep your body in a straight line throughout the exercise.
Then, envision pushing the ground away from you as you raise yourself back up.
Cutting the warmup short is the quickest way to an injury.
It can also give you a metabolic boost that will stay with you long beyond the workout.
Just listen to your body!
