Don’t Let Age Hold You Back: Exercises To Stay Strong & Mobile At Any Age
The signs of aging can hold anyone back physically. Learn the specific exercises that boost strength and mobility at any age, which then leads to longevity.
Why Maintaining Strength And Mobility Matters With Age
O ne of the biggest aging concerns is the loss of strength and mobility, and for good reason. Muscle mass begins to decline at age 30, and mobility declines as early as age 50. Sedentary lifestyles, environmental triggers, and poor diets will only accelerate this decline. Maintaining muscle mass and mobility helps older adults do simple daily activities like carrying groceries, performing housework, and climbing stairs. Adults who are strong and mobile also earn more, have fewer health problems, recover faster, and live longer. With age, however, all exercises are not equal. There are some chosen activities that will provide the most significant return on investment and will prevent age from being an obstacle to having a higher quality of life.
Weightlifting for strength and muscle
Maintaining muscle mass with age is vital for independence, reducing injuries, and maintaining strength. Muscle mass declines with age, mainly if an individual does not perform routine resistance training. With age, muscle supports bone, limiting fractures from falls, which can lead to joint replacements or a reduced lifespan. Furthermore, muscles require glucose and play a role in balancing metabolism and protecting against diabetes. Resistance training via weightlifting is the best way to stay strong at almost any age. Focusing on compound exercises, such as deadlifts, bench presses, squats, dips, and overhead presses, can boost muscle growth. Doctors recommend using a manageable weight with the guidance of a coach or personal trainer.
Different variations of squats
Squats fall in the resistance training category but deserve special mention for staying strong and mobile with age. Bending over or bending down to pick up items may seem simple, but these abilities are lost over time. The resulting knee pain and osteoarthritis lead to less movement, poor quality of life, high medical bills, and a reduced lifespan. Muscles, tendons, and ligaments in the lower body also lose elasticity, resulting in back pain, ankle pain, increased fractures, and loss of strength. Squats are the best lower body exercise to perform with age. The exercise should be done in different variations, with or without weight, and through all ranges of motion.
The power of sprinting
An interesting interweb statistic is that 95% of adults over 30 will never sprint again. Whether these numbers are true or not, adults are rarely placed in a position to run as quickly as possible. Those who do not sprint are missing out on the many benefits of this fast-twitch movement. Tiny muscle fibers decline and lose power with age. These are the same fibers that help with standing up quickly, changing direction, and climbing stairs. Sprinting increases the natural production of human growth hormone (HGH) significantly, which is essential for optimal health. A reduction in these hormones can be linked to reduced muscle mass, poor metabolism, decreased insulin sensitivity, and even cognitive function. If there are no physical limitations to sprinting, consider adding this exercise in short bursts for 20-30 minutes, 1 day weekly.
Swimming and aquarobics
Swimming is a full-body exercise that improves strength and mobility, using almost every muscle while improving cardiovascular health. Pushing against the water strengthens the shoulders, core, and lower body. Water also takes pressure off the muscles and joints, improving mobility and flexibility. Older adults who cannot swim due to illness or injury can still use aquarobics to get many of the benefits of swimming. Aquarobics are a series of exercises performed in water to improve mobility by leveraging the buoyancy of the water.
Be strong, mobile, and enjoy life
Mobility and strength can be the keys to a fantastic life. The ability to lift, run, move, and perform daily activities can be taken for granted. However, these activities can make work and social activities difficult while impacting health, finances, and quality of life. Consistent resistance training, squats, running, and swimming can be transformative. Even 1 of these can provide long-term benefits. Perform these exercises while modifying for injuries or physical limitations. Set small goals, establish healthy habits, and enjoy miraculous improvements at any age.