As we age, both bone and muscle mass tend to decrease, our flexibility starts to diminish, and sometimes our balance is compromised, too.
You can’t stop the aging process; no matter what, time will move forward and you’ll grow older (unless you’ve secretly discovered the “fountain of youth”).
But when it comes to preventing and even reversing some of the side effects associated with aging the answer is simple: exercise.
Patrick J. Sweeney II, a former Olympic-level athlete, trainer, and adventure TV personality says that the key to staying youthfully fit is incorporating multiple disciplines within each of your workouts.
“[By that] I mean making sure each workout contains at least two or three of the following elements—strength, balance, endurance, agility, and coordination,” he said.
Below Sweeney shares five exercises, which integrate balance and coordination while also building strength, endurance, and agility, that can help to ease the aging process.
1. One-Legged Kettlebell Deadlift
"Stand on one leg and grab a kettlebell with the hand opposite the leg you are standing on. As you pick up the bell, raise the 'un-weighted leg' straight out to the back and balance on the one leg (click here for a demonstration at about 3:13)."
2. One-Legged Shoulder Press
"Stand on one leg and with the arm opposite the leg you are standing on, do a one-arm shoulder press. While working the major shoulder muscles you are still forced to balance on one leg and keep the core tight to press the single weight upward."
3. Adventure Push-Ups
Start in normal push-up position, press down and bring one knee up to touch an elbow then press up back to starting point. When arms are extended reach the hand that was on the other side of the body up to the sky.
4. Pull-Ups or Chin-Ups
"These are good bodyweight exercises, preferably done on something challenging to grab so you can work grip strength as well."
Beginners should start with assisted pull-ups/chin-ups using gym machines specifically designated for such an exercise or with the help of a trainer and/or resistance bands.
5. Box Jumps
"Find the highest box you can jump up on with a good effort. Jump up on it 10 times, focusing on the explosive lift-off at the beginning."