4 exercises everyone should do at age 50 to stay healthy and active
Exercises everyone should do at age 50 (photo: Freepik)
It is important for people over 50 to stay active in life to stay healthy. If you do 4 exercises twice a week, you will see positive changes in your body, state the trainers from Tailoredfitpt.
What exercises should people 50+ do
Experts shared a 30-minute beginner-friendly program focused on longevity.
“Believe me when I say that strength training is a major quality of life accelerator for elderly parents. It's so important that I encourage you to do everything you can. If your parents aren't actively working on their strength in their 50s and 60s, don't expect them to be independent in their 70s, 80s, and 90s,” he said.
Knee lifts
The first exercise is to stand on a low platform or staircase, holding your weight. At the same time, raise your knees high and lower them again.
This not only strengthens your legs, but also improves your balance and stability at the same time. If this is too difficult, you can start by doing a lunge, holding the weights in your hands and slowly lowering them down.
One-handed press
This exercise is designed to strengthen the upper back and improve posture.
“It ensures that their shoulders won't hurt while doing their usual activities,” the trainers said.
To perform this movement, bend over and place one hand on the bench for support, and use the other hand to lift the weight up and back. Keep your feet apart for more support.
Use a light weight or an elastic band to get started.
Squats with dumbbells
This exercise is great for overall strength and mobility of the lower body. You need to hold a dumbbell at chest level with both hands and perform regular squats.
The movement is great for improving hip mobility and muscle strength.
Dumbbell lifting
Take dumbbells in your hands and lift them first to your shoulders and then above your head. Then lower them and repeat the movement.
“This will improve your biceps and shoulder strength in one movement, which is integral to tasks such as carrying groceries into the house or putting dishes on the shelf above your head,” the experts added.
You should start with light dumbbells and gradually increase the weight. However, the key to achieving results is to be consistent.
Earlier, we reported on 6 exercises that strengthen the abs and are good for the back.
We also wrote about 7 weight loss myths you need to stop believing in.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
