Everybody wishes to stay active and mobile throughout life. As we get older, we all want to be able to perform everyday tasks with ease, such as carrying our groceries, keeping up with our children or grandchildren and getting out of bed without aches and pains. The great news is that exercise helps to delay these processes. Keep reading to learn 3 exercises that everyone over 50 should do 3 times per week to help maintain active and mobile throughout the lifespan.
*Disclaimer: It is important to acknowledge that individual differences in mobility, fitness level and health status influence exercise selection. Please seek advice from your GP if you are new to exercise or have any medical conditions which may influence your exercise ability.
Despite its less than appealing name, the Deadbug is a fantastic core strengthening exercise. I’m not just talking about developing washboard abs. Developing core strength goes beyond working the superficial rectus abdominals to working deep core muscles which facilitate spine stabilisation, balance and posture.
As we age, it is important to preference core stabilisation exercises such as the Deadbug. This is because having a strong core helps to prevent chronic back, neck and shoulder pain while also minimising the risk of falling. I prescribe the Deadbug exercise to clients with lower back pain as it enables them to strengthen the core while minimizing pressure placed on the lower back. For added resistance, try placing a medicine ball in one hand while executing the movement.
2) Cable Row
I have chosen the cable row among the top 3 best exercises to perform beyond 50 as it is a fantastic exercise to help improve posture. Stooped posture can result from years spent sitting behind a desk, commuting and watching TV. Such positions tighten our chest muscles while at the same time causing our upper back muscles to weaken. Apart from looking bad, poor posture can lead to a variety of problems such chronic back pain, headaches and fatigue.
Performing rowing exercises helps to strengthen back muscles responsible for posture. The cable row can be executed in a seated or standing position. For improved posture, I preference the standing variation as it increases core and glute engagement, which are also key players in correct postural alignment.
Squats are one of the most functional movement patterns we can perform, and for great reason. Squatting helps increase leg, glute and core strength while also improving overall balance and mobility. Thus, squatting helps us to perform everyday tasks with ease and is therefore extremely beneficial with aging.
There are many squat variations you can do to suit your strength and mobility level. If you are new to squatting, I recommend starting off by squatting down onto a seat, resting for one second, driving back up and repeating. As you become proficient at this, you can increase the difficulty by moving onto body weight and weighted squat exercises.
Do you know anyone over 50 who would benefit from increasing their exercise level? Why not offer them a 3 Day Pass to Titan Fitness? We have a variety of classes designed to increase strength and mobility including Pilates, Yoga and Prime Movers. For further support and advice on training specific to your individual goals and needs, contact me here today.
By Alana Willis