If you’re over the age of fifty, you may have noticed certain changes in how your body moves…or doesn’t move. According to The American Academy of Orthopedic Surgeons, as you age your joint movement becomes more restricted, tendons and ligaments are less flexible, and bone loss becomes an issue due to the imbalance of bone absorption and bone formation. Many of these changes occur as a result of a lack of exercise during previous years. For this reason, not everyone experiences the effects of aging at the same rate, but for those of us that do notice those changes and are ready to do something about it, here are some great exercises to regain flexibility, strength and improve your overall health.
Stretch for Flexibility
Stretching is always a good way to start any exercise routine. With simple stretching exercising, you can increase and maintain a fuller range of motion in your joints, tendons, and muscles. Some good stretching moves recommended by Dr. Karl Knopf, author of “Stretching for 5+,” are head and shoulder rolls, side to side torso twists, and wrist and ankle circles. Try working your way up to doing 3 sets of 30 reps.
Weights for Strength
The use of weights is essential for increasing muscle mass and strength. Weight bearing also helps in fending off muscle fiber loss and bone loss. Invest in a pair of dumbbells or hand weights to add resistance to any exercise. A few great moves to try out using weights are biceps hammer curls, reverse lunges, and the standing calf raises. Even pairing arm and leg weights with everyday activities such as gardening, walking, and dancing will make a big difference over time.
Planks may look easy but try holding the position for 60 seconds and you’ll see why planks are considered one of the most effective exercises you can do. Not only does it strengthen your core but it also helps strengthen the body as a whole. To do a plank simply lay flat on your belly and lift yourself using the balls of your feet and your forearms. Make sure your elbows, shoulders, hips, knees, and ankles are properly aligned for the most impact. Hold this position for at least 30 seconds and work to increase your time to 60 seconds. Slowly lower your body back down and repeat.
Push-Ups for Upper Arms
You don’t have to be over 50 to know what happens to our upper arms without proper exercise and for many women, it can be one of the hardest areas to tone. The simple push-up, when done routinely and maintained, can garnish results in only a few weeks. Much like the plank, to do a push-up lie flat on your belly and lift yourself using the balls of your feet but instead of using your forearms, push all the way up until your arms are straight and your palms are flat. Make sure your hands are aligned with your shoulders. Lower your body back down and lift back up until your arms are back in a straight position. Do as many push-ups as you can with a goal in mind of 2-3 sets of 15 reps.
Squats for Glutes
Though squats are great for toning your glutes they also target the entire lower body including your calves, hamstrings, and quadriceps. Squats, also known as the “king of all exercises,” can also benefit the upper body because they help to build overall muscle mass. The only issue with squats is that most women don’t squat low enough. The proper form to do a squat is to first stand with your feet a little more than shoulder-width apart, extend your arms straight out in front of you to help with balance. Next, squat down as if you were going to sit in a chair, using your heels to take on most of the weight. Continue lowering your body until your thighs are parallel with the floor. Hold the position for a few seconds and bring yourself slowly back up. Your goal is to do 3 sets of 15 squats.
Don’t worry if you can’t do the recommended amount of sets or reps, the main thing is to stay consistent and do a little more each time. With long-term regular exercise, your body will FEEL 10 times younger and thanks to Dermaset’s powerful ingredients you can also LOOK 10 times younger! Feel confident and age gracefully with proper exercise and Dermaset. Claim your 30-day free trial of Dermaset today.