TIn order to enter your golden years in good health, you need to take care of your body during midlife. Unfortunately, many of us don’t find ourselves as easily physically active as we did when we were under 40.
“We’re losing some of our ability to play,” says Josh Silverman, director of education at Third Space Health Club in London. By “playing” here, I don’t mean recruiting friends to play tag. “It means moving effortlessly for fun, like we did as children, and it’s essential for mental health.”
Our physical health also takes a hit. “This gradual reduction in activity affects our speed, strength, and muscle mass, all of which are key to staying healthy as we age,” says Silverman. .
For women, physical strength and bone density The decline is more rapid during and beyond perimenopause. “Without regular strength training, women can lose up to 30 percent of their muscle mass by age 50,” says fitness coach and author Carla Metz. Improves metabolism during menopause. “Preparing your body for the future in midlife means building strength and stability to live a happy, healthy, and independent life for years to come.”
Silverman agreed, adding that despite physiological differences, men and women share the same basic principles for staying healthy into middle age.
If you’ve never been a “fitness person”, the idea of joining a gym can fill you with dread. These five exercises require no equipment, are easy to perform at home, and prioritize functional movement.
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board
Core strength is essential in middle age and beyond, and the classic plank keeps your midsection in good shape. “It’s great for deep core activation,” says Metz.
Rest on your forearms, keeping your body in a straight line from your neck to your toes. Hold your stomach, squeeze your buttocks, and tighten your muscles. Stay still for as long as possible. Aim for 30 seconds at first and work your way up to 1-2 minutes.
push ups
Place your hands on the floor under your shoulders with your neck, spine, and legs aligned. Lower your body by bending your elbows and keeping your arms close to your sides. Lower your chest to the ground, keeping your core engaged. Extend your arms to return to the upper position and repeat. If this is too difficult, “try putting your hands on the couch,” Silverman suggests. You can also start with the kitchen surface if you like, as the higher the support the easier the job.
abdominal leg cross
Lie on your back and support your neck with your hands, lifting your head and shoulders off the floor. Raise your legs so that they are at a 45 degree angle from the floor. Keep your legs straight, cross your ankles, and alternate feet. Do as many repetitions as possible.
If that’s too difficult, start with your legs at a 90-degree angle to avoid straining your abdominal muscles. “This is a workout for your abdominal muscles, and you can also use the power of your legs to maintain a stretched position as you cross,” says Metz.
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isometric air squat
The difference between this and a regular squat is that it maintains your posture and increases your endurance. Stand with your feet shoulder-width apart and your toes pointing slightly outward. Push your hips back to get into a squat position, so your thighs are parallel to the floor. Keep your knees in line with your toes. Hold for 5 seconds or as long as you can comfortably. Tighten your core, glutes, hamstrings, and quadriceps. “This allows you to minimize pain while still providing the benefits of strength training,” says Silverman.
walking
“While often underestimated, regular walking is essential for overall cardiovascular health,” says Silverman. 30 minutes a day is great exercise and weight-bearing activity that supports bone density. In general, you should be able to carry on a conversation even if you are slightly out of breath.
