Get stronger bones and better balance with this easy routine you can do at home.
Sure! As you get older, it’s a common misunderstanding that you’ll automatically become weak and fragile. But that’s not true! You can actually stay strong no matter how old you are. One really good way to do this if you’re 50 years old or older is by doing strength training.
Strength training, also known as resistance training, is a kind of exercise where you use resistance to make your muscles stronger. It’s really helpful for everyone, no matter their age, because as we get older, there’s a risk of losing both bones and muscles. Strength training helps to keep your bones strong and also supports the tissues that connect your bones. This kind of exercise is not only good for your muscles, but it also helps your brain, nervous system, and heart to become stronger. Remember, aging is something we can’t avoid, but we can control how we age.
Here, Lachance provides an easy exercise routine designed for individuals aged 50 and above, which can be performed in the comfort of your home. “A basic strength workout for individuals over 50 should involve all your joints. Through varied movements, we can achieve this while enhancing not just our muscles, but also our balance and coordination,” explains Lachance. Continue reading to find the workout and save this page for reference when you’re prepared to try it.
The simplest workout you can do comfortably at home if you’re 50 years old or older, according to a fitness expert.
Squats
Lachance suggests doing squats because they’re useful for everyday activities like watering plants or picking up dropped items. To do this exercise, begin with squats using just your body weight. You can lower yourself to a comfortable depth, like sitting on a couch or chair. Try to do a number of repetitions that push you but don’t tire you out completely. As you get better, you can increase the number of reps or hold a weight like a dumbbell to make your muscles work harder and get stronger.
Push-Ups
You can do push-ups without going down on the floor. Lachance suggests using something around your hip or rib cage height, like a kitchen counter or the back of a couch. When you do a push-up this way, make sure to keep your body straight so your hips don’t sag or move back. Lower your chest all the way to the object and then push back up. Your elbows should be at a 45-degree angle. Lachance advises doing push-ups until you feel you can only manage two to four more. Gradually increase the number of push-ups as it gets easier.
Performing hip thrusts starting from the ground level.
“We must have strong muscles in our buttocks and the back of our thighs to help us move forward and stay stable,” explains Lachance. To perform a hip thrust from the floor, lie on your back with your feet on the ground and your knees bent. Push through your feet, squeeze your buttocks, and lift your hips off the ground. Lachance suggests keeping your back straight and shoulders on the floor. Aim to do this exercise 10 to 20 times, and as it becomes less challenging, you can gradually increase the number of repetitions or do them more quickly over time.”
Plank
To do a plank exercise, follow these steps:
- Get into a position with your hands on the ground under your shoulders and balance on your toes. Your legs should be about hip-width apart.
- Keep your neck and spine in a straight line, and tighten your stomach muscles.
- Try to hold this position for about 20 to 30 seconds. As you get better, you can hold it for longer.
- You can also do an easier version by resting on your forearms instead of your hands.
Pull -Aparts
The last exercise in this workout to make your body stronger is called pull-aparts. You might need a special rubber band called a resistance band for this, but if you don’t have one, you can also use a T-shirt or towel. Pull-aparts are good for the muscles in the middle of your back, which help your shoulders and chest feel better.
Here’s how to do it: Hold the resistance band with one end in each hand, like you’re holding it at the level of your shoulders, and your hands about as far apart as your shoulders. Stand with your feet about as wide as your hips, and bend your knees a little bit. Now, use your upper back muscles to stretch the band apart, like you’re pulling it wider. Then, go back to how you started. Do this 10 to 20 times, and as you get better, you can do even more.
How Often Should You Perform This 5-Step Strength Workout?
Lachance suggests that moving your body every day is a good idea, but you don’t have to do resistance training every single day. Doing this kind of workout three times a week is sufficient.
If you keep up with it, Lachance mentions that you’ll observe yourself getting stronger in your daily activities. For instance, going up and down stairs will become easier due to a stronger heart and legs. Your balance will also get better. Additionally, you might notice an increase in confidence. Lachance says that resistance training positively affects people’s confidence. They start walking taller, trusting themselves, and having more belief in themselves. This is a great outcome—improved movement and increased self-confidence.
In her personal training studio, Lachance mentions that she’s noticing more individuals in their 80s and 90s doing activities like jumping, skipping, using exercise balls, and lifting weights. She believes that just because we’re getting older, it doesn’t mean we shouldn’t put in effort. This is especially important if we want to keep moving and feeling active like we used to.
This workout demonstrates that resistance training doesn’t have to be difficult, take up a lot of time, or require expensive equipment. If you do this workout a few times each week, you’ll see a positive change in how you feel both now and in the future.
Source
Heather Lachance is the owner of Made Possible Personal Training in St. Petersburg, Florida. She is certified to help people exercise safely, especially women, and she’s also skilled in addressing specific fitness needs.