Ever noticed how getting up from a low couch becomes more challenging with each passing year?
You’re not alone.
“As we age, our fall risk increases significantly.
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This is particularly crucial for women who face higher risks of osteoporosis.
Adding strength training can counteract bone density decline, keeping bones and muscles protected from fractures.
By developing the muscles early on, you could prevent factors like muscle atrophy from completely immobilizing you.
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According toHarvard Health Publishing, without strength training, you could lose 4-6 pounds of muscle every decade.
“Knowing we have some control in the outcome should make us all excited to get moving.”
Just a few minutes a day could add years of active, independent living to your life.
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Step-Ups
“This is another great exercise that can be done almost anywhere.
They will also challenge your balance and ankle mobility, Renee explains.
Squats will result in strong glutes and quads, which are quite necessary for extending your knees.
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According to Renee, “Lunges promote strong glutes, hamstrings, and core.”
Renee assures that with this exercise your hip flexors, hamstrings, glutes, and quads.
To set up for mountain climbers,PureGyminstructs you to get into a high plank/pushup position.
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Place your hands shoulder-width distance apart on the floor; they should be aligned with your shoulders.
Repeat with the other leg as you quickly alternate.
Glute Bridge
Gear up for the last of our top exercises for lower-body strength.
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Your arms can be placed by your sides with palms facing up.
Slowly bring your hips up toward the ceiling as you activate your glutes and squeeze your core.
Don’t arch your back!
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This all translates to better posture and balance,” Renee says.
