Maintaining physical strength is an essential component of healthy aging.
However, not all strength training exercises are equalespecially for those in their 50s.
That’s why it’s essential to choose safe and effective exercises for your body’s changing needs.
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The below moves will help you achieve optimal fitness and health.
They’ve been selected based on their effectiveness inbuilding strengthand preventing injury and their suitability for older adults.
Keep your abs engaged, and slowly squat down, lowering your glutes toward the box.
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Pause as you sit on the box, but keep your abs and glutes engaged.
Finally, drive through your heels to stand.
To perform a glute bridge, lie on your back with your knees bent.
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Keep your feet flat on the floor with arms at your sides and your palms facing down.
Squeeze your glutes in this fully extended position, then slowly return to the starting position.
For a more advanced variation, extend one leg out by 45 degrees.
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Keep it extended to do a single-leg glute bridge, then switch sides.
Stand with your feet hip-width distance apart.
The closer your feet are to the anchor point, the harder it is."
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First, anchor the TRX safely at a high anchor point, and keep the strap length medium.
Extend your arms to lean back while pulling your shoulders away from your ears.
(Your body should be approximately at a 45-degree angle from the floor.)
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Squeeze your shoulder blades together, then pull the handles toward your ribcage.
Keep your shoulders, hips, knees, and ankles aligned.
Slowly lower yourself back to starting position.
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Begin by standing beside a knee-height bench or a box.
Place your hands on the edge of the box, roughly shoulder-width apart.
Keep your lower back flat, engage your core, and pull your shoulders away from your ears.
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Hold this position, making sure not to pike or sink your hips.
“Including pushups in your routine can enhance chest movement by recruiting your arms, shoulders, and core.
A wall pushup can help you master form if you’re a beginner.”
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Lower your face about an inch from the wall, and push back to starting position.
Keep your torso upright, your core engaged, and your shoulders pulled away from your ears.
Press the heel of the front leg into the group to help raise you back up to starting position.
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Repeat with the opposite leg.
“Never sacrifice good form to lift more weight.”
Avoid locking out your elbows.
Exhale, push the dumbbells back up, and repeat.
Also, this is a great move to help protect the lower back."
Stand perpendicular to the anchor, and take one step backward.
Extend your arms forward while keeping the rest of your body in position and upright.
Pause and bring the cable or band back to the midline of your chest.
Repeat on both sides.
