Staying active as we age is a good idea. In addition to preventing weight gain in middle age,It also prevents painful osteoporosis and sciatica and improves mood, hot flashes and cardiovascular function.
As most of us know, consistency is key. In a recent study of more than 11,000 women, those who exercised at least 150 minutes a week for 15 years had better health scores than those who didn't - even if they didn't start exercising until middle age.
"By controlling high blood pressure and cholesterol, and thus the development of coronary heart disease and type 2 diabetes, staying active in middle age can even prevent premature death by 30 percent," explains Dr. Aaisha Opel, cardiologist and electrophysiologist at OneWelbeck.
"Exercise is essential as we age," agrees Dalton Wong, a personal trainer and the founder of TwentyTwo Training. "We need to make sure we focus on all aspects equally. Strength training is essential because it builds lean muscle mass and prevents obesity and osteoporosis.
"Mobility and stability are also essential for promoting supported and flexible joints and healthy posture. Last but not least, varying levels of cardiovascular exercise are essential for heart health and, subsequently, longevity." There's no better time than now to get started.
Exercises to get rid of a sagging belly
These four exercises should be done in a circuit so that you get a metabolic effect, which is great for cardiovascular training. Dumbbells, water bottles or your own body weight can be used.
The lunge is a great exercise for strengthening the lower body. When combined with a bicep curl, it can be a total body exercise.
Do: 2-4 sets of 12 reps per side
Shoulder taps are a natural progression from the plank because it uses upper body movement while holding the body still with isometric contraction. A modified version can be done on the knees.
Do: 2-4 sets of 12 reps per side
Lateral lunges target the adductors and abductors of the hip to develop balance, stability, and strength.
Do: 2-4 sets of 12 reps per side
While it may seem like you're working your arms, this is also a great exercise for your back, especially the posterior deltoids. It allows you to perform functional movements like lifting, pushing, and pulling without injury.
Do: 2-4 sets of 12 reps per side
Exercises to Get Rid of a Saggy Butt
By training your glutes, you strengthen your buttocks and relieve hip pain. Because the stronger the muscles in your buttocks, the more stable your lower body.
Using a mini band you can increase the intensity of the first three exercises.
The perfect exercise to strengthen the glutes while simultaneously training the calves, hamstrings and back.
Do: 2-4 sets of 20
The clam exercise is perfect for training the abductors, the stabilizers of the hips, knees and back.
Do: 2-4 sets of 20 before repeating on your left side
The mini band squat ensures that your knees remain properly aligned during the squat, preventing internal rotation of the knees.
Do: 2-4 sets of 20
Exercises to help with lower back pain
Strengthening the core muscles around your waist and improving the mobility of your spine can help reduce lower back pain.
This is a great stretching exercise that works the entire spine, combined with centering breathing exercises.
Do: Two sets of 20
The bird dog is a fundamental core and coordination exercise that strengthens and promotes good posture.
Do: 2-4 sets of 15 reps per side
This plank combo helps work the obliques, two layers of muscles along the sides of your core that allow you to twist and bend your torso and protect your spine.
Do: 2-4 sets of one rep per side
Mountain climbers are great for engaging your core to stabilize the spine as you move your leg, adding resistance with the hover position.
Do: 2-4 sets of 15 reps per side
Exercises for body strength and stronger bones
This strength program is based on working all the muscles that sit behind us, also known as the posterior chain. These are the muscles that protect our hips and spine. As we age, we lose strength and are at risk for osteoporosis, so making sure we have strong hips, back and shoulders is essential for longevity.
Dumbbells and water bottles are indispensable for this plan and the exercises are performed in a superset formula: alternating exercises one and two, then exercises three and four, without rest.
The step-up works the calves, hamstrings and glutes in sync. Use a step, bench or stairs, and hold dumbbells at your sides.
Do: 2-4 sets of 10 reps per side
This back exercise is a simple, yet effective way to strengthen the core and spine.
Do: 2-4 sets of 10 reps per side
The deadlift is a fundamental strength training exercise that requires you to keep your core engaged but neutral to stabilize your spine and prevent you from rotating, rounding or arching your torso.
Do: 2-4 sets of 15 reps
The push-up is a great upper body exercise that works the chest, triceps, and core. A modified version can be done by placing your arms on a bench or table, or by placing your knees on the floor.
Do: 2-4 sets of 15 reps
Videos by Jeff Gilbert
