As we age, staying active becomes both more challenging and more essential.
These workouts help by producing lean muscle to aid in everyday tasks such as carrying groceries and climbing stairs.
They also assist with balance and body awareness, while supporting joint function through strong muscles.
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They can help too with managing and preventing chronic conditions like diabetes, heart disease, and arthritis.
Hold your arms straight in front of you or hold a weight.
Bend at your hips and lower until your knees are at 90-degrees.
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Stand up slowly to return to the starting position.
It works your glutes, quads, hamstrings, and core to help with all your daily tasks.
Begin with just bodyweight squats to help focus on form.
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Push-Ups
How to do each exercise correctly:Lie flat on your stomach.
Place your hands under your shoulders.
Raise up to a high plank position.
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Bend your arms at the elbows to lower yourself to the ground.
Push back up to the start position.
They also help to improve stability in your body.
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This will allow you focus on form and building arm strength.
Avoid letting your hips sag as you perform the workout and engage your core throughout.
Lunges
How to do each exercise correctly:Begin with your feet shoulder-width apart.
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Activate your core and place your hands on your hips.
Step forward with one leg and bend until your knees are at 90-degrees.
Raise back up and step back.
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Repeat with the opposite leg.
These also put less stress on your knees.
Position your hands under your shoulder.
Push up with your weight on your hands and toes.
Keep your back in a straight line and hold.
Mistakes to watch out for:The two biggest mistakes when performing planks are sagging or raising the hips.
These errors will put stress on your lower back.
Jumping Jacks
How to do each exercise correctly:Stand up straight with your legs together.
Extend your arms fully by your side.
Jump your legs out and swing your arms overhead on each side then back down.
Easier versions for beginners:A very simple alternative is to do step jacks.
This focuses on one leg at a time with a slower pace.
It is a great alternative for those with joint issues too.
You also need to remember to keep your core engaged throughout the exercise.
Glute Bridges
How to do each exercise correctly:Lie flat on your back.
Bring your knees up so your feet are flat.
Place your hands by your side or on your hips.
Raise your hips slowly while engaging your core and glutes.
Slowly lower back to the ground.
Mistakes to watch out for:The most common mistake is overextending your lower back.
This will put unnecessary strain on it.
It is also important to remember to fully engage your glutes while keeping your spine neutral.
Each person’s routine will be personalized to what works for their schedule.
Advice for Those Who Struggle With These Movements
Take a step back and slow the movements down.
Focus on the individualized movements of each exercise by breaking it down into smaller, easier steps.
This will help not only with results but form to limit the potential for injury.
