1. Side Leg Raises from The Best Things to Do to Look Unbelievably Fit and Fabulous Over 50
The Best Things to Do to Look Unbelievably Fit and Fabulous Over 50
1. Side Leg Raises
DW labs Incorporated / Shutterstock
They are a great exercise to strengthen muscles at sides of hips, thighs, lower back and buttocks. Stand up and hold on to a chair, for example, for better balance. You can be laying on the floor as well. Lift one leg out to the side, keep your back straight, and bend the other leg just a little bit for support. As with every exercise, don’t rush. Do all movements slowly. While you’re at it, do back leg raises. The method is the same, except you lift one leg behind you. Don’t lean forward though.
2. Walk heel-to-toe
Vladimir Gjorgiev / Shutterstock
How you walk is important for which muscles in your body are working and for overall energy efficiency. Walking heel to toe is, for humans, the most efficient way. It takes nearly twice as much energy to walk on your toes than it does to land on your heel. In addition to that, if you walk in the toes-to-heels way, then you’re reducing the amount your Achilles tendon stretches, and your soleus muscles (under the knee to the heel) don’t work as much.
3. Cardio exercises
Ivonne Wierink / Shutterstock
Take you pick – walking fast, jogging, cleaning the yard, tidying up the house, etc. Just keep your body moving. Walking is one of the easiest ways to get more active. After all, we do it all the time. Studies have shown that walking on regular basis for about 30 minutes non-stop can reduce the risk of heart disease, type 2 diabetes, asthma, stroke and some cancers. Try to walk about 10,000 steps a day.
4. Toe and Chair Stands
fizkes / Shutterstock
These are a great balance workout (in addition to helping you build your muscle strength). Sit in an armless chair. It’s imperative to keep you back straight and your shoulders relaxed. Lift your arms so they are parallel to the floor and slowly get up. Then slowly sit down. Repeat 10-15 times and don’t use your hands while standing up or sitting back down. You can hold on to the chair for support when you’re doing toe stands. Stand behind it and slow raise your tiptoes. Remember to do all of the movements slowly.
wavebreakmedia / Shutterstock
Squats are many people’s favorite exercise for building muscle. They boost your lower body strength. Start easy and use a chair for support if you need. Keep your arms in front of you. Don’t extend your knees past your toes – very important! Stay in this position for a few seconds. Do this for a minute and don’t rush.
6. Raise Your Arms
racorn / Shutterstock
Now that you worked on your lower body, focus on for upper body strength. The only way to build muscle is to do some type of resistance training. So add light weights or elastic bands. Stand or sit with your back straight and lift the weight above your head. Add some variety and raise your arms to the side. It’s good to do about 10-15 reps each session.
Aerobic exercises help people burn more calories, keep low cholesterol levels, and improve your heart health. It’s also one of those kinds of exercises that require you to step up your game with time. Start with 5-minute running 2-3 days a week to increase your heart rate. Gradually work towards being able to run for 30 minutes five days a week.
8. Bicep curls
Robert Kneschke / Shutterstock
This is another favorite exercise because it’s easy to perform anywhere with anything. You can lift traditional weights at the gym or bottles of water on your way home from the store. It’s important to do arm curls though because they will strengthen the muscles you need when you have to lift pretty much everything. Hold the weight at your sides, tuck elbows in and bend them as you lift the weight towards your chest.
Ruslan Guzov / Shutterstock
They are not for everybody but you can adjust this exercises to you particular fitness level. Doing push-ups is very important because this one exercises alone works out your arms, shoulders and chest. Do two sets of 10-15 reps. If you really don’t like push-ups, that’s OK. But make sure you substitute it with another exercises using your body weight for resistance.
CroMary / Shutterstock
You can kill many birds with one stone (figuratively speaking) if your stone is swimming. It activates every muscle in your body. It’s perfect if you don’t like being sweaty because the water keeps you cool even though your heart rate is rising. You can swim for 20 minutes and enjoy the same health benefits as if you were running for 40-50 minutes. It builds endurance, muscle strength and improves cardiovascular fitness. Swimming is also cheap – all you need is a swimming suit. It can also be a lot of fun if you take your kids you friends with you.
wavebreakmedia / Shutterstock
Just like squats, many fitness instructors recommend rowing as one of few several exercises people should always make time for because every part of your body is active with each stroke. You spare yourself from doing crunches later because rowing requires core strength so your abdominal muscles get a workout as well. Your heart rate is elevated, you’re doing leg presses and you’re building muscle – all at the same time.
12. Bent Knee Raise
Adam Gregor / Shutterstock
If your back hurts, the bent knee raise exercise is good for you. It will strengthen your core and lower back muscles. Perform these exercises at least three times a week. This is a great exercise to help fix your posture. Lie down on your back with your knees bent. Raise and lower your legs one at a time toward your chest. Hold for a few second and return to original position. Breathe in through your nose when your legs go up and exhale through your mouth when they go down.
Monkey Business Images / Shutterstock
Two sets of 10 reps of dumbbell lunges a few days a week can be more beneficial than you think. If the weights are too much, lose them. The lunge is imperative to preserving squat strength. Stand next to a chair if you need some support. Your feet should be a shoulder-width apart. Take a large step forward. Make sure to bend your knee and lower your hips but DON’T move your knee past your toes. Repeat about 10-15 times with for each leg.
14. Shoulder Shrugs
Shoulder exercises can help reverse some of the muscle loss and deterioration that occurs as people get older. Shoulder shrugs improve mobility. They help strengthen your neck as well. You can be standing or sitting. It’s good to lift light weights while doing shoulder shrugs. Your feet must be shoulder-width apart. Raise your shoulders upwards, backward and down. Repeat about 20 times.
15. Bent over Rows
Syda Productions / Shutterstock
If you are standing, lean over a chair. If sitting, lean over your knee. Lift your arm up holding a small weight. Make sure you don’t lift it too high to your chest or too low to your tummy. Do the exercise slowly and even hold the weight up for a few moment. ALWAYS keep your back straight. If you bend your back, that means the weight in your hand is too much.