50 or Above? 7 Effective Exercises for a Fit Body
When you pass a certain age, your body starts showing signs of ageing. You can no longer do the things that you once could, and it gets increasingly difficult to keep fit. Which is why it’s all the more important to keep exercising and if you don’t already, start right away!
Did you know that regular exercise can reduce the risk of many illnesses and keep your body strong even as you enter the ‘second act’ of life? However, if you’re over 50, some special considerations need to be taken as your body may not be able to handle the punishment it once did.
Here are 5 of the safest and the most efficient workouts that will help you work every muscle in your body:
Push-ups are a must do exercise for upper body strength. They are great for working your chest, triceps, and shoulders. Another reason why push-ups make this list is that it has many variations that can be used according to your strength. For example, if the entire body’s weight is too much to handle, you can do push-ups while on your knees. However, a push-up can put a strain on your elbows and wrists so make sure that your form is right.
Squats are some of the best lower-body workouts out there. They focus on your quads, hamstrings, and glutes. Since your body weight is distributed over both your legs, it doesn’t cause much strain and makes it easier to do.
Lunges are harder to do but are better at working the hamstrings and glutes than squats. These muscles grow weak after years of a sedentary lifestyle, making lunges an important part of your regimen. Moreover, strong hamstrings and glutes can also prevent lower-back problems and increase flexibility.
Dumbbell raises make for an excellent exercise for strength and endurance. And unlike military and shoulder presses, they put more strain on the muscle as opposed to the joint. Also, you are free to adjust the weight as per your limits.
Pull-ups are relatively difficult exercises but provide an exceptional workout for your shoulders, upper back, biceps, and forearms. Simply fix a pull-up bar in your home and get started. If you find it difficult to pull your bodyweight, then you can put your feet on a chair to make this exercise easier. Move the chair farther and farther away as you grow stronger – until you can do pull-ups without needing one.
Bent Over Barbell Rows
Bent over barbell rows engage your core while also working your pulling muscles. This single exercise simultaneously works on your abs, lower and upper back, forearms, biceps, and glutes. Over time, you will experience stronger spinal erectors and increased back strength, lowering the risk of back injuries.
If you’re looking for an exercise that would hit your core without the risk of joint injuries, then the plank is your champion. During a plank, your muscles are in a constant state of contraction, which translates to amazing core strength. You can safely do the plank every day and gradually increase the duration for better results.
While the exercises listed above are safe, everyone is built differently. So, make sure that you get your doctor to approve any new fitness program you’re about to start. It is also important to listen to your body and not overexert yourself for a safe and injury-free workout.