These simple exercises could be the ‘ultimate quality of life booster’, according to fitness experts
Personal trainers have revealed the best types of exercises everyone in their 50s should be doing to ensure they stay active later in life. According to these experts, failing to carry out strength training now could mean you are unable to stay independent in your 70s, 80s and 90s.
Many of us aspire to remain healthy in our retirement years but this can be easier said than done. While we cannot guarantee exactly how fit we will be as we age due to some factors that are beyond our control, there are steps we can take to give us the best chance of a good quality of life.
This includes exercise, and specifically strength training. In a post uploaded to their Instagram, fitness and nutrition coaches Milad and Ryan – who are also known as Tailored Fit PT – explained more.
They said: “Trust me when I say this – strength training is the ultimate quality of life booster for ageing parents. It’s so crucial that I’d encourage you to do whatever it takes (yes, even begging) to get them started.”
In a video they added: “If your parents aren’t actively working on their strength in their 50s and 60s then don’t expect them to be independent in their 70s, 80s and 90s.” With this in mind they shared a 30 minute “beginner-friendly” and longevity-focused routine to help them get started, that includes four exercises.
Step-up with knee drive
The first exercise involves stepping onto a low platform or stair while holding a weight and bringing the knee up high and placing it back down again in a controlled way.
“Not only this strengthen the legs, but also improves balance and stability at the same time,” the coaches said. If this is too difficult you could start by performing a lunge while holding weights going slow on the way down.
Single-arm rows
These are designed to strengthen the upper back and improve posture. The coaches said: “This is going to ensure they have pain-free shoulders when they dress themselves or even play pickleball.”
To perform this movement place one hand on a bench for support while the other arm lifts a weight back and up. Keep your legs apart for more support. They added: “Use light weights or resistance bands to begin.”
Goblet squats
These are “excellent” for overall lower body strength and mobility. This is a squat combined with holding a light weight by your chest.
“Not only is this a very functional exercise but translates extremely well to activities of daily life like getting up from the bed, but also improves hip mobility and core strength as well,” they said.
Bicep curl to press
Using dumbbells you perform a curl and then lift the weights above your head and down to repeat. The coaches said: “This is going to improve grip, bicep and shoulder strength all in one movement, which is integral in tasks like carrying groceries into the house or putting away dishes in overhead shelves.”
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You should start with light dumbbells and increase the weight gradually. The key to seeing results though is to be consistent.
The coaches added: “Remember, consistency is key. Even starting with two to three sessions a week can make a significant difference in their overall health and independence.”
