Ageing gracefully is more about staying active than merely adding years to your life. By focusing on physical strength, flexibility, posture, and balance, you can maintain independence and vitality well into your later years.
Here are five key exercises recommended to track and improve your fitness levels, helping you feel stronger and more resilient at any age.
Standing on one leg
According to a 2022 study, middle-aged individuals who struggle to balance on one leg for at least 10 seconds face a significantly higher risk of early death. Balance exercises challenge the brain and improve coordination between your eyes, inner ears, and proprioceptors in your limbs. Regular practice can enhance overall stability and reduce the risk of falls.
Planking
A strong core is essential for daily function and preventing back pain. Planks are a straightforward yet effective isometric exercise that engages multiple muscle groups simultaneously. To perform a plank, place your forearms on the floor under your shoulders, lift your body into a straight line, and keep your head aligned with your spine. For a more advanced version, try the military plank: transition between high and low plank positions with minimal hip movement, adding a dynamic challenge to your core workout.
Standing up from a seated position
The ability to rise from a seated position without assistance is a key indicator of lower body strength and overall fitness. To test and improve this ability, use an armless chair and see how many times you can stand up and sit back down in 30 seconds without using your hands. For individuals aged 60 and below, a typical score is 24-25 reps for women and 25-27 for men.
Squatting and pressing
Squats are a fundamental functional exercise that mimics everyday movements and strengthens various muscle groups. To perform a squat, position your feet slightly wider than hip-width apart, engage your core, and push your hips back while keeping your chest up. As you rise, incorporate an arm press to enhance the upper body workout and improve overall balance and posture.
Flexibility training
Incorporate stretching and flexibility exercises into your routine to enhance mobility and prevent injuries. Simple stretches, such as hamstring and calf stretches, can greatly improve flexibility and reduce muscle stiffness, contributing to overall fitness and well-being.
