The older you get, it becomes more important to stay healthy and strong through physical exercises.
It’s the key to keeping yourself fit, active, and independent. As you age, it’s natural to gradually lose muscle mass.
According to one study, you can lose anywhere from 3-8% of muscle mass every decade after turning 30. The rate of decline becomes even faster after turning 60 (1).
But aging doesn’t have to resort to a weaker body with less strength. You can easily gain and maintain muscles and improve your mobility and functions with a simple strengthening routine.
This is even true for older adults who mostly led a sedentary lifestyle.
A simple and beginner-friendly (and joint-friendly) workout can help you build strength and train you for movements.
The exercises in this 10-minute workout require no equipment and no experience. They simply use your body weight as resistance for strength and train you for everyday movements like walking.
If you are ready, grab a water bottle, and let’s start the 10-minute at-home workout to build strength and mobility for better aging.
10-Minute Workout at Home
Perform the 5 exercises back to back for the recommended reps each in a circuit format, then rest for 1 minute. Complete 3 to 4 sets.
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Strengthen your glutes, quads, and abs with the squat exercise.
This compound exercise is all about control. Take your time.
- To perform the basic squat, stand upright with your feet shoulder-width apart, toes slightly turned out. Evenly distribute your weight between both feet and keep your weight in the heels and balls of each foot. Avoid any weight on your toes.
- Extend your arms out in front of you, palms down. Your arms should be parallel to the floor.
- With a neutral spine, engage your core as you slowly start to bend at the hips and knee joints, lowering your seat until your thighs are parallel with the ground. Your knees should not go past your toes.
- On an exhale, press through your feet to return to the starting position. Continue for your desired number of reps.
2. Push Ups
As far as upper body exercise is concerned, push-ups are one of the best around. This move is versatile and it can help you build a strong, defined chest.
How to Perform:
- Place your hands and toes on the ground with your back completely straight.
- Slowly, lower your chest down toward the ground.
- Once you’ve reached the bottom of your range, push yourself back into the starting position.
- Repeat for 10-12 reps per set, 3 sets per session, 2-3 times per week.
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The superman exercise is great for those looking to avoid or cure back pain. This movement strengthens many of the back muscles and is a terrific way to balance out popular core exercises.
How to Perform:
- Lie flat on your stomach.
- Extend your arms above your head and your legs straight down.
- Next, lift both of your arms, both of your legs, and as much of your trunk and hips as you can off of the floor.
- Hold this extended position for 10 seconds, then return to the starting position.
- Repeat for 10 reps per set, 3 sets per session, and 2-3 sessions per week.
The V-Up is an advanced movement that is difficult for even seasoned exercisers to master. However, with consistent practice, you’ll be well on your way to a picture-perfect V-Up in no time.
How to Perform
- To start, lie on your back with your legs straight and your arms overhead.
- Next, lift your shoulders and as much of your back as you can off of the ground.
- Simultaneously, aim to lift both legs off the ground, keeping your trunk and knees straight.
- At this point, your body should look like a “V”, hence the name of the exercise!
- Perform 10-12 repetitions for 3-5 sets per session.
Isometric exercises, such as planks, are awesome for core strength. By slowly increasing your hold time on planks, you’ll slowly but surely increase your strength and endurance. A great upper and lower ab exercise.
How to Perform:
- Start on your forearms and toes, with your back flat as a board.
- Ensure that your spine is completely straight and not bending upward or downward.
- Hold this position for as long as you can (aim for 30 seconds to start) and perform 3 sets per day, 2-3 times per week.