Young or old, it’s never a bad time to start training and be more active. Exercising will improve your overall health, make you feel stronger and make you feel and look more youthful. Strength training can also improve your bones mass and improve your balance.
If you are over 50, we have the perfect exercises for you that are going to be super easy on your joints and that will strengthen areas that get weaken as we get old.
Here are the 4 exercises everyone over 50 should be doing to stay healthy:
1. Forearm plank
Place your forearm on the floor. Your elbows should be aligned under your shoulders and arms parallel to your body. Your hands need to be in a fist. Squeeze your glutes and start pushing your toes into the floor. Do not lock your knees. Your head should be in line with your spine. Hold this position for 20 seconds. As your core gets stronger, hold the plank as long as you can.
2. Chair dip
Grab a firm chair. Sit on it, with palms against the seat of the chair. Scoot your butt forward until it comes off the chair and you’re supporting your body weight with your legs and arms. Bend your knees at a 90 degree angle. Bend your elbows back and slowly start to lower your butt towards the floor. Your elbows should be tucked in. Push back up until your arms are extended straight. Do 10-15 reps.
3. Biceps curl
Grab a resistance band and place it under your right foot. Hold one end of the band in each hand. Bend your elbows and curl your hands toward the upper arms. Pull up for 2 seconds. Breath out as you raise the band and then release for 3 seconds. Do not move your upper body, only your arms. Do 6 reps and then do the same with the left foot.
4. Basic squats
Stand straight with feet flat on the floor. Push your butt back and bend your knees down. Get into a squat position while raising both arms forward. Return to starting position as you lower your arms to your sides. Perform as much as you can.
Do this workout one to three times per week.
