It has ‘major aging benefits’

From the age of 30, your starting to lose muscle mass. However, there are some steps that can be taken to avoid adverse effects.

As a personal trainer, strength training is my number one recommendation for longevity. research Researchers have even shown that people in their 70s who have mobility problems can extend their life with a strength training program.

Key benefits of aging include:

• Improving bone health: Regular strength training will Helps reduce the risk of osteoporosis.
• Muscle maintenance: You can maintain the muscles that weaken with age.
• Increased joint mobility: that improve range of motion It protects joints by strengthening the muscles that surround them.
• Weight management: It works if you train your muscles boost metabolismwill allow the body to burn calories more efficiently.
• Better balance: Improving your balance is very important to prevent falls that can lead to injury.

My favorite strength training routine doesn’t require a gym or equipment. It runs daily and the best part is that it takes less than 20 minutes.

Eligible for: lower body, trunk, knees, hips, ankle joints

Squats help your body perform everyday activities as you age, like getting up from a chair or picking up something on the ground.

How to squat:

1. Stand with your feet slightly wider than your hips and your toes pointing forward.
2. Move your hips back while bending your knees and pressing your feet firmly into the floor, as if you were about to sit down. Try to squat parallel or as close to the floor as comfortably possible.
3. Press your heels into the floor and push up to return to a standing position.
4. Repeat 12-15 times.

Eligible for: Hamstrings, quadriceps, glutes, calves

As a unilateral movement (moving one side of the body at a time), the lunge helps improve stability and correct muscle imbalances by strengthening each side of the body individually.

How to do a static lunge:

1. Stand with your feet hip-width apart and take a big step forward into a split stance.
2. Keep your back heel off the ground as you lower your body until your knee forms a 90-degree angle.
3. Place the toes of your front and back feet on the mat and return to an upright standing position.
4. Repeat 10-12 times on each side.

Eligible for: Glutes, hamstrings, hips, muscles that support the spine

A hip bridge (also called a gluteal bridge) spreads the hip joints to increase flexibility, improve mobility, and help prevent back pain and injury.

How to do a hip bridge:

1. Lie on your back with your knees bent. Place your feet firmly on the mat and your arms flat by your sides, palms down.
2. As you inhale, press your heels into the mat and lift your hips toward the ceiling.
3. Squeeze your upper buttocks.
4. As you exhale, return your hips to the floor.
5. Repeat 12-15 times.

Eligible for: core

Planks help strengthen your core and increase overall functional strength. Improve your balance and tone your shoulders and hips.

How to plank:

1. Start with your forearms and toes on the floor, face looking down at the floor. Place your elbows under your shoulders and your forearms facing forward.
2. Keeping your torso and hips horizontal and parallel to the floor, draw your abs toward your spine and tighten your abs.
3. Hold for 10-30 seconds.

Eligible for: shoulders, chest, triceps, core

Push-ups build strength in your upper body. It helps improve endurance and stability, and keeps your feet stable as you age.

How to do push-ups:

1. Start in a high plank position with your toes on the ground, your hands on the floor, and your arms spread slightly wider than your shoulders. Straighten your arms and lift your body.
2. As you inhale, slowly bend your elbows to engage your core and lower your body toward the floor.
3. As you exhale, contract your chest muscles and press up with your palms to return to the starting position.
4. Repeat 3-10 times.

deformed knee bend push-up

1. Instead of starting in a high plank position, keep your arms straight, your knees on the floor, and your body leaned.
2. Bend your elbows and lower them toward the floor, pushing your upper body back to the starting position.
3. Repeat 3-10 times.

Patricia Greaves Certified Fitness Trainer, Corrective Exercise Specialist and Nutrition Coach.she is the founder of StrongHer Personal Training, which aims to improve the overall health of women over the age of 40. she, Strengths of Diversity InitiativesWriter. health dayis a wife and mother of three daughters. please follow her Instagram and LinkedIn.

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