ohAs we enter middle age, it can feel like we’ve suddenly found ourselves plagued by a whole host of aches and pains, from back pain to frozen shoulders to bad knees. But if you think this is the first step towards old age that you have to accept, you’d be mistaken.
These common aches and pains are often caused by lifestyle choices that include spending a lot of time sitting, hunched over our devices, and busy schedules that don’t include purposeful exercise to keep our muscles strong, our joints moving, and our heart healthy. But with some action, you can quickly make a difference.
The key is to do frequent, simple exercises that focus on improving strength and mobility. Strength training is especially important after the age of 40. If you don’t use it, you lose muscle much faster because as you age, you begin to develop anabolic resistance, meaning your body doesn’t respond as well to muscle-growth cues like protein and exercise as it does in younger people.
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This loss of strength is due in part to the rapid deterioration of “fast-twitch” muscle fibers, the fibers that enable powerful movements like jumping, sprinting, and heavy lifting, as we age. And it’s a vicious cycle: Less strength and weaker muscles mean less efficient movement and faster wear on joints. And because less muscle means you burn fewer calories at rest, you tend to gain weight.
“Muscle is a metabolically very voracious tissue and our bodies don’t like to be inefficient,” explains Dr Richie Kirwan, lecturer in exercise physiology at the Institute of Sport and Exercise Science at Liverpool John Moores University. “If you don’t need muscle, [because we don’t use it for exercise]you can’t sustain that.”
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Mobility is just as important. As we age and move less, our joints begin to lose their full range of motion. This results in stiff, painful and limited movement. Mobility exercises strengthen and free up the joints’ limited range of motion, allowing all the blood and healing fluids to circulate and nourish your joints, keeping them healthy.
Some of the exercises below focus on mobility and can be done quickly, ideally every day, while others focus on strength and can be adapted to your level of difficulty depending on the weight you use.
Rotational movements help restore movement to stiff shoulders
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What to do every day
How to deal with rounded shoulders
Shoulder rotation
This can help restore motion to stiff shoulders. Sit or stand up straight with your arms extended at your sides, elbows in line with your shoulders. Externally rotate your biceps so your palms face up. Then internally rotate your shoulders until your palms face down. Do two sets of five repetitions in each direction.
Rotate your upper back while sitting
Release a stiff back. Sit tall with your arms extended in front of you. Extend one arm in an arc around your body, keeping your gaze on the hand. Exhale as you move up and inhale as you return. Do two sets of five of each movement.
Wall Slide
Activates postural muscles, restores shoulder mobility and relieves upper back stiffness. Stand with your back against a wall and make a W with your arms facing the wall or as close to it as possible. Move your arms up to make a Y, trying to touch the wall as much as possible. Return to starting position. Do two sets of five repetitions in each direction.
For firm hips
90/90 Hip Stretch
Stretch the deepest hip muscles and increase your range of motion. Sit in what’s called a 90/90 position, step your right foot forward and bend your knee 90 degrees to the left. Step your left foot to the side and bend your knee 90 degrees as well. Keeping your back straight, lean your shoulders forward until you feel a stretch under your front hip. Do this for two minutes on each side.
Frog Stretch
This helps stretch the inner groin muscles. Start on all fours. Spread your knees apart and turn your feet outward. Lower yourself onto your elbows. Do this for two minutes.
Hip flexion or stretch
Stretch out tight hip flexors that have been caused by sitting. Get into a lunge position. Pull your hips back, lower your chest, and lunge forward until you feel a stretch in the back of your thighs. Do this for two minutes on each side.
Relieves lower back pain
Cat Cow
This will gently work your back. Start on all fours. Arch your spine and exhale. Then arch your spine as you inhale. Repeat five to eight times for two sets.
Figure for Stretch
Stretch the deep hip muscles that can lead to lower back pain. Sit upright in a chair. Cross one ankle over your knee and support your leg with your hand. Lean forward slightly, keeping your back straight, until you feel a stretch below your hip. Do this for one minute on each side, then repeat.
Bird dog
Activate your core muscles and release a tense back. Start on all fours. Engage your core. Straighten one leg and keep your toes pointed up, then lift 2 to 4 inches off the ground while keeping your back straight. Hold for 10 seconds. Lower and return to normal. Repeat on the other side. Complete 2 sets of 5 alternating leg lifts.
Do it twice a week
To strengthen your core
Deadbug Heal Tap
Strengthen your anterior core muscles (the muscles at the front of your body). Lie on your back with your knees bent and your arms straight. Press your heels lightly into the ground to prevent your hips from lifting off the ground. Repeat on the other side. Do two sets of 6-8 repetitions on each side.
Side plank with bent knees
Strengthen your outer core muscles, i.e. your side muscles. Lie on your side with your knees bent. Lie on your side with your hips raised forward until your knees, hips and shoulders are in a straight line. Hold this position and keep breathing. Do two sets on each side for 20-30 seconds.
Plank to Tap
Strengthen your anterior and oblique core muscles, which means working your entire core in one go. Start in a plank position with your arms extended. Place your hands under your shoulders and your feet together. Lift one leg and gently tap your foot to the side, about 2 feet away from the starting position. Return and repeat on the other side, keeping your hips straight as you perform the movement. Do 2 sets of 5 reps on each side.
Jack Hanrahan: “The key is frequent, simple exercises that focus on strength training.”
To protect your knees
Split Squat
Strengthens the muscles around the knees and hips. Good for your knees. Start in a split position with your torso leaning slightly forward. Squat down and rise, putting most of your weight on your front foot. Do 2 sets of 8-10 repetitions. You can use just your body weight or add a 5kg dumbbell in each hand as you get more comfortable.
Step Down
Strengthen your knees and hips. Stand on a low bench. Lean forward, slowly lowering your feet to the ground, putting your weight on your top foot. As your back foot touches the ground, press up with your front foot again to return to starting position. Complete two sets of 8 to 10 repetitions on each side.
Hamstring Bridge
Strengthen your hamstrings, the supporting muscles around your knees. Lie on your back with your feet on a bench. Place your knees in front of your hips. Press your hips up and up until your knees, hips and shoulders are in a straight line. Hold for 20-30 seconds and then repeat.
Great for loose butts (women and men)
Buttocks Bridge
Strengthening your glutes will help reduce that feeling of flab (and strong glutes can help improve your posture, as they support your lower back). Lie on your back with your feet 12 inches away from your hips. Engage your legs to raise your hips. Hold for 1-2 seconds, then lower and repeat. Do 2-3 sets of 10-20 repetitions.
Hip hinge
Strengthens your glutes, hamstrings and lower back. Start with 5kg dumbbells at your sides. Press your hips back to stretch and engage your hamstrings and glutes. Keep your back straight and your head in line with your spine. Then press your hips forward to stand up again. Do 2-3 sets of 8-10 repetitions.
Side Plank Hip Thrust
Strengthen your outer glutes. Lie on your side with knees bent and feet stacked. Lift your hips forward and open your top knee. Return to standing and repeat. Do 2-3 sets of 10-15 repetitions.
Tighten your shoulders
Lateral raise
Firm and shape your outer shoulder. Stand tall. Raise the dumbbell to your outer side. When your hands reach shoulder height, pause at the top and then lower. Do 2 sets of 12-15 repetitions.
Rear Delta Raise
Firm and shape the back of your shoulders. Keeping your back straight, bend over until your body is at a 90-degree angle. Using a very light dumbbell weight, raise the dumbbell outwards. Stop when your hands are in line with your shoulders. Slowly lower the dumbbells. Do two sets of 12-15 repetitions.
Farmer’s Carry
Improves shoulder shape, shoulder stability and core strength. Walk with control while holding heavy dumbbells or kettlebells at your sides. They should be heavy enough that you find it difficult to hold them by the time the 60 seconds are up. Complete two 60-second periods.
Jack Hanrahan is a fitness and health coach and founder of the PGRM Fitness App. Jackanrahan Fitness
