Daily Habits That Maintain My Strength in My Fifties
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Jenifer Anderson, a certified ACE group exercise instructor and fitness professional, has shared her top five daily exercises for individuals in their 50s to help boost overall fitness. These exercises are designed to build strength and muscular endurance, improve balance, and contribute to bone health.
- Pushups
Pushups are a versatile exercise that engages the upper body, core, and lower body. By varying the intensity, pushups can build muscular strength while enhancing core stability, which contributes to better overall balance and posture.
- Squats
Squats are a fundamental lower-body exercise that improves leg strength, muscular endurance, and balance. They target the thighs, hips, and glutes, which are crucial for maintaining mobility and preventing falls.
- Planks
Planks strengthen the core muscles, which are essential for posture, balance, and overall body stability. Adding balance challenges to planks further enhances these benefits.
- Lunges
Lunges target lower body muscles, help improve coordination, and challenge balance due to the one-leg-at-a-time movement pattern.
- Glute Bridges
Glute Bridges focus on the posterior chain, strengthening the glutes and lower back, supporting good posture and spinal health, which are vital for bone health and reducing the risk of injury.
Anderson recommends combining these exercises daily to maintain or improve strength, muscular endurance, balance, and bone health, which supports healthier joints and the ability to perform daily activities with greater ease.
In addition to these exercises, Anderson suggests incorporating balance work into the routine, such as lifting a hand during a plank or pushup, or lifting one foot off the floor during a squat. She also recommends a combination of bodyweight work and intentional strength exercises for overall fitness.
In squats, one stands tall with feet shoulder-width apart, extends the arms before one or places the hands on one's hips, bends at the knees and hips to lower into a squat, descends until the thighs are parallel to the floor, and presses through the heels to return to standing.
The plank exercise involves placing hands under shoulders, pressing into the pads of fingers, hugging inner arm toward armpit, walking feet out to hip-width, engaging abs, squeezing buttocks, pulling upward through quads, and holding the position.
Pushups are one of the exercises Anderson recommends, and they can be modified by changing hand positioning, adding tempo work, or starting on the knees or a wall.
In deadlifts, one stands tall with feet hip-width apart, holds a dumbbell in each hand, bends knees slightly, and holds the weights in front of thighs. One presses hips back and lowers dumbbells down the leg in deadlifts, maintaining a straight back.
Balance work is important for maintaining as one ages, according to Anderson. Burpees, which involve standing tall, lowering into a squat, placing hands on the ground, jumping feet back to assume a high plank, performing a pushup, jumping feet up toward hands, and exploding upward, reaching both arms overhead, can also be incorporated into the routine to enhance stability.
By following these exercises, individuals in their 50s can enjoy improved fitness levels, better balance, and stronger bones, supporting a healthier and more active lifestyle.
[1] Anderson, J. (2022). Exercise Prescription for Older Adults. ACE Fitness.
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