Experts agree. Aging comes with a lot of changes.
You become wiser, more gracious, and mature. You have financial gains, wisdom, and free time after decades of putting in the hard work.
But it also brings some inconveniences like slower metabolism and joint pain. Your body is more prone to injuries and not quite fit like you once were in your 20s.
Don’t fret. They are all a natural part of aging.
The good news is, that your body is still far more capable than you think it is. And your fitness doesn’t have to go down the slippery slope just because you hit 50, 60, or 70.
Exercise is an effective antidote and bulletproof to age-related physical decline. It can help you add strength, keep you mobile, and give you the energy and fit body even after you turn the corner in life.
The best part is that you don’t need a heavy fitness machine or tool to reinvent your body. All you need is your body weight to build strength, improve functionalities, and reinvent your body.
Thankfully, these three exercises can help you build back your body and feel invincible again. They work not just your whole body and engage multiple muscle groups all at once, but also help you improve your mobility, stability, and functions.
Do this 3-exercise routine a few times a week for best results.
1. Chair Squat
This squat exercise is accessible and beginner-friendly. You can do this when you are physically still fit or when your mobility is being challenged.
It works all your important muscles like hamstrings, quads, core, and glutes. It’s primarily a lower-body workout, but doing this squat also requires core balance and upper body stability.
Having a chair also accomplishes a couple of things. It assists you by providing some support at the low point of your squat.
Secondly, it guides you in how far down you should aim to squat down. For this exercise, be sure to use a stable chair, not the one with rolling wheels.
Here is how to perform a chair squat:
- Set up a stable chair right behind you. Stand with your feet shoulder-width apart with your toes pointing slightly outward. Be sure to face away from the chair.
- Keep your back straight and engage your core. Hinge your hips and bend your knees to lower yourself down until your glutes tap the chair. For balance, lift your arms out in front of you as you squat down.
- Press through your glutes and hamstrings to come back to the starting point.
- Repeat 10 times for 3 sets.
2. Bird Dog
Stability, balance, and core strength are crucial in having a mobile body. You need all those and more for daily activities like walking, climbing stairs, and carrying grocery bags.
The bird dog is a simple bodyweight exercise that works your core as well as your arms, back, and legs.
It recruits all your muscles to help stabilize your core and balances your body on one arm and leg. The bird dog exercise encourages proper posture and helps ease back pain.
It’s suitable for people of all fitness levels including older adults. All you need is a yoga mat and some open space. Here is how to perform a bird dog.
For this exercise, you’ll need an exercise mat. Place a flat cushion or folded towel under your knees for extra cushioning. You can use a mirror to check your alignment.
Here’s how to do it:
- On a yoga mat, get on all fours with your knees and hands on the floor. Adjust your knees so they are directly under your hips and your hands under your shoulders.
- Keep a neutral spine and engage your abs and core before you start. Squeeze your shoulder blades together and slowly lift your right arm and left leg at the same time. Pause when they reach your shoulder and hip level.
- Hold this pose for 2-3 seconds and return to the starting position. Switch sides and repeat. That’s one rep.
- Complete 2-3 sets of 10 repetitions.
3. Prone Back Extension
The prone back extension is a simple floor exercise that primarily works your upper, middle, and lower back.
It’s one exercise you need in your workout routine to keep your back strong and pain-free.
As aging begins to affect your posture and everyday performance, it’s essential to recognize the importance of your core.
This is because every movement of your body either originates or passes through your core, the center of your body.
It affects not only your ability to function, but also to stabilize and balance yourself while sitting or moving.
It’s a perfect exercise to reenergize your core strength and boost everyday performance.
Here is how to perform the prone back extension exercise:
- On the thick yoga mat, lie facedown on your stomach. Extend your legs fully and straighten your arms back.
- Squeeze your back muscles and engage your core. In one motion, lift your torso, keeping your spine neutral and legs still on the mat.
- Pause for 2 seconds before returning to the starting position. That’s one rep. 4. Repeat 2-3 sets of 10 repetitions.