If we’re lucky, we’ll grow old. If we’re active, we might be able to avoid aging.
By increasing your strength and flexibility and improving your posture and balance, you can enjoy healthier, more independent lives into old age.
“After the age of 35, bone density and muscle mass decrease. Research has repeatedly shown that exercise and regular physical activity are essential to counteract this. If we make the effort now, there’s no reason why we can’t be healthy in old age.” Caroline IdianceA British fitness coach who specializes in home strength training recently Telegraph.
To help you in that effort, Idiens recommends a series of five at-home movements that will measure your fitness level and make it easier to track your improvement over time.
“Setting achievable goals inspires us, and there’s no reason why people in middle age and beyond can’t be healthier and stronger than they were in their 20s and 30s,” Idiens explains.
1. Stand on one leg
a 2022 Survey Middle-aged people who cannot balance on one foot for 10 seconds are at dramatically increased risk of premature death, a new study finds.
As Idiance points out in the Telegraph, “Balance requires your eyes, your vestibular system (which comes from the inner ear and detects movement) and the proprioceptors in your hands and feet to send signals to the brain telling it what’s going on, so it puts a strain on your brain.”
How to improve
So-called “Elderly Balance Challenge” A hugely popular social media activity, you stand on one leg and tie or hold your shoelaces with the raised leg for as long as it takes to tie your shoelaces.
This simple test will tell you if one side of your body is becoming stronger and allows you to easily track your progress.
If tying your shoelaces is too much of a struggle, try maintaining that position while brushing your teeth, using the sink as support if you need it.
How to test your progress
- Anyone under the age of 40 should be able to stand on one leg for 43 consecutive seconds, according to Idiens.
- If you’re in your 40s, 40 seconds
- If you are in your 50s, try 37 seconds.
- If you’re in your 60s, aim for 18 to 19 seconds.
- 10 to 15 seconds for those in their 70s
- If you are over 80 years old, aim for just over 5 seconds.
2. Plank
A strong core is the foundation for daily activities, general mobility and can help prevent back pain.
Strengthening your core muscles through isometric exercises, such as holding the plank position, has also been shown to lower blood pressure.
How to improve
The great thing about this exercise is its simplicity and the fact that it works multiple muscles.
Place your forearms on the floor directly underneath your shoulders. Lift your body in a straight line, keeping your head in line with your spine and distributing your weight through your toes and forearms.
For an added challenge, Idiance recommends the Military Plank or Commando Plank, moving from a high plank into a low plank position and then rising again, shifting your weight from one side to the other with minimal hip movement.
To track your progress, have a stopwatch ready as you get into the plank position. The goal is to hold the plank for 60 seconds, but if you’re a beginner, 10 seconds is plenty and you can work your way up from there.
3. Stand up from a seated position
Your ability to rise from a sitting position indicates your lower body strength, and lack of strength in this area could lead to inactivity, balance problems, falls and even death, Idiens warns.
How to improve
Using a chair without armrests, place your feet shoulder-width apart and firmly on the ground, then see how often you can rise from a fully seated position to a full standing position in 30 seconds without using your hands.
For people under 60, the average score is 24-25 times for women and 25-27 times for men, Idiens reports.
For women in their 70s, we recommend 10 to 15 pieces, and for men, 11 to 17. If you’re over 80, try around 8 to 15 pieces.
4. Squats and presses
The humble squat is a prime example of functional fitness: exercises that mimic everyday activities and strengthen the muscles associated with them.
Squats are the ultimate compound exercise: they engage multiple muscle groups, strengthen your lower body and core, improve balance and posture, and help prevent injury.
How to improve
Start with your feet slightly wider than hip-width apart and your toes pointed outward. Keeping your chest up and shoulders back, engage your core and drive your hips back, bringing all your weight through your heels. As you stand, press your arms against your shoulders.
This exercise can be done with or without weights, and you can even use water bottles instead of dumbbells.
No matter your age, aim for three sets of 10-12 repetitions.
5. Hold the towel
Research has found a link between strong grip strength in middle age and longevity.
A study They found that for every 11-pound loss in grip strength, the risk of heart attack increased by 7% and the chance of death increased by 16%.
Reduced grip strength is a symptom of age-related muscle loss (also known as sarcopenia) and chronic diseases such as diabetes and Alzheimer’s disease.
A strong grip helps you live more independently, such as carrying groceries, opening jars or grabbing a railing if you fall.
How to improve
To work both hands at the same time, hold a medium-sized bath towel in both hands and wring it out.
Or practice squeezing a tennis ball as hard as you can for 10 seconds, releasing and repeating three times before switching hands.
