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.
-
Start with a dumbbell or water bottle in each hand (or keep your hands at your sides if you’re not using weights) with both feet together. Step your right leg back into a reverse lunge. Once you’re in the lunge with your right shin parallel to the floor, perform a bicep curl, bringing your palm toward your shoulder.
-
Once the curl is complete, push back to the starting position with your right foot and lower your hands to return to the starting position.
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.
-
Start in a full plank position and then lift your right hand off the floor, tap your left shoulder, keeping your body straight without shifting your weight.
-
Return the right hand to the starting position with both hands on the floor and repeat the exercise with the left hand on the right shoulder.
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.
-
Start by holding a dumbbell or water bottle in each hand (or hands at your sides if you’re not using weights) with both feet together, then step to the right and lunge. Your right knee should be bent at 90 degrees with your right glute activated and you should feel a stretch in your inner left thigh.
-
Return to the starting position and repeat the exercise with the left leg.
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.
-
Start with a dumbbell or water bottle in each hand (or keep your hands at your sides if you’re not using weights) and stand with your feet hip-width apart. Then, extend both arms out to the sides, squeezing your shoulder blades together and keeping your elbows relaxed and soft.
-
Slowly lower your arms back to the starting position, letting your arm and not the weight of the barbell drive the movement.
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.
-
Start by lying on your back with your feet shoulder-width apart and, if necessary, place a mini band above your knees.
-
Rise up from your heels, keeping the tension in the miniband. Hold this position at the top for a second before slowly lowering the movement back to the floor.
Do: 2-4 sets of 20
The clam exercise is perfect for training the abductors, the stabilizers of the hips, knees and back.
-
Lie on your right side with your knees bent, your heels in line with your glutes, and a mini band above your knees.
-
Keeping your feet together, spread your left knee up (like a shell) and then return to the starting position. Maintain tension on the band throughout the movement and make sure your hips remain properly aligned.
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.
-
Start with a mini band above your knees and place your feet hip-width apart.
-
Lower yourself into a sitting position until your thighs are at least parallel to the floor. Keep the band tight the entire time and make sure you don’t round your back before pushing forward to stand.
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.
-
Begin on your hands and knees with your knees under your hips and your hands under your shoulders. Inhale and arch your spine upward. Tilt your head up like a ‘cow’.
-
Exhale and pull your belly toward your spine, arch your back, pull your tailbone in, and bring your head and pelvis down like a cat.
Do: Two sets of 20
The bird dog is a fundamental core and coordination exercise that strengthens and promotes good posture.
-
Begin on your hands and knees with your hips under your knees and your hands under your shoulders. Then extend your right arm and simultaneously extend your left leg back.
-
The spine should remain in a neutral position and there should be no weight shift. Return to the starting position before repeating with the opposite arm and leg extended.
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.
-
Start in a plank position, either a full plank or modified with elbows and toes on the floor or elbows and knees, and hold this position for 30-45 seconds.
-
Maintaining a straight line from nose to hips, lift your right arm and rotate to the right before holding a side plank on your left hand or elbow and knee or toes for 30-45 seconds.
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.
-
Start in a full plank position with the gliders under your toes before bringing your right knee toward your chest. Keep your lower back still and your core engaged.
-
Return the right leg to the starting position and repeat on the left side, keeping the body still.
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.
-
Hold a dumbbell or water bottle in each hand and let your arms hang at your sides. Start with your right foot on a step and push up through your right heel to stand on the step and straighten your right leg.
-
Place the left leg on the step next to the right foot and then slowly step back down.
Do: 2-4 sets of 10 reps per side
This back exercise is a simple, yet effective way to strengthen the core and spine.
-
Hold a dumbbell or water bottle in each hand and place your arms at your sides. Start with your feet shoulder-width apart. Then bend your hips to a 45-degree angle to the floor.
-
Bring your elbows back, keeping them tucked in. ‘Row’ the dumbbells up toward your chest before reversing the movement. Maintain your body in the forward-bend position until the end of the set.
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.
-
Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs. Then, engage your core and pull your shoulder blades down as you bend forward from your hips.
-
Keeping the knees slightly bent, weight on the heels, hamstrings engaged, and lower back in neutral position, lean forward and lower the hands past the knees or as far as possible before driving the hips forward to return to the starting position.
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.
-
Start in a high plank position with your core engaged and a straight line from your nose to your hips. Then, slowly lower your body, keeping your elbows at a 45-degree angle to your torso.
-
Press up with hands until elbows are straight, but not locked.
Do: 2-4 sets of 15 reps
Videos by Jeff Gilbert