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Overview Science may not have given us the fountain of youth in a bottle, but it has proven that regular exercise can help you live a longer, healthier life. A 2015 study from the British Journal of Sports Medicine found that 30 minutes of physical activity six days a week was associated with an almost 40 percent reduction in mortality risk among men in their 60s and 70s. And, according to a 2013 Australian study published in PLOS ONE, those who regularly exercise cut their risk of cardiovascular disease by 33 to 50 percent and significantly reduced their mortality rates compared with those who don’t exercise at all. While most of these studies focused primarily on cardiovascular exercise, incorporating strength training into your workout routine will help you live better during those extra years. All 10 of these exercises (plus the cooldown and stretches at the end) have specific functional applications to your everyday life as you age. You can either do these exercises as a single workout or choose ones to mix into your existing routine.
The Longevity Assessment
The Longevity Assessment “One of the effects of aging is loss of muscle mass and range of motion, which can lead to a decrease in functionality,” says Robin Gillespie, NASM-certified personal trainer and corrective-exercise specialist. “Everyday activities, such as walking up stairs or taking bags of groceries out of the car, may become challenging and tiring.” To see where you stand, try this simple test developed by Brazilian physician Claudio Gil Araujo. In his 2011 study published in the European Journal of Preventative Cardiology, every point you get decreases your mortality risk by 21 percent. HOW TO DO IT: Start standing and lower yourself into a seated position on the floor without leaning on anything for support. Now stand back up without using your hands, knees, forearms or sides of your legs for help. You start out with 10 points, but then subtract one point for every assist you need. Aim for a score of eight or above.
10 Ways You May Be Shortening Your Life
1. Plank
1. Plank “Your core gets weak as you age, and planks are the best way to build core strength without putting pressure on the lower back,” says Minna Herskowitz, NFPT-certified personal trainer and owner of Sandbox Fitness in Sherman Oaks, California. Plus, if the standard plank is too easy for you, you can make it more challenging by rocking back and forth on your toes or balancing on one foot or one hand at a time. HOW TO DO IT: Begin on your knees with your hands underneath your shoulders. Press into your hands and feet to suspend your entire body above the floor. It should feel like you’re in the top of a push-up. Make sure your body is properly aligned -- from your heels to your neck. Hold for 30 to 45 seconds and repeat for three total sets.
10 Types of Low-Impact Exercise That Keep You Fit and Injury-Free
2. Glute Bridge
2. Glute Bridge Glute bridges are an excellent low-impact exercise that nearly anyone can do regardless of age. “You need basic glute and hamstring strength to be able to walk, so this exercise will aid you with walking as you age,” says personal trainer Minna Herskowitz. Plus, this exercise is perfect if you have bad knees, as it strengthens the muscles that support the knee joint. HOW TO DO IT: Lie on your back with your legs bent, knees pointing to the ceiling and your feet a few inches away from your butt. Leave your hands by your side for support. Pressing into your heels and arms, slowly lift your back and glutes off the floor, being careful not to arch your lower back. Lower back down until you are hovering an inch above the ground. Perform three sets of 10 to 15 reps. If you want to try single-leg bridges, aim for 10 reps on each leg, but only do two sets.
The Best Workout for Bad Knees
3. Body-Weight Squat
3. Body-Weight Squat There’s no denying that squats are an essential part of every workout. They target every major muscle in your lower body and have a number of everyday applications. “They are great for basic up-and-down movements, like lowering yourself into a chair and getting up from it,” says personal trainer Minna Herskowitz. “You need your quads for balance. Without quad muscles you can’t walk properly or stand for long periods of time without your knees getting tired.” HOW TO DO IT: Start standing with your feet hip-width apart and turned slightly outward. Hinge slightly at your hips and bend your knees as you lower your glutes toward the floor as if you were sitting back into a chair. Raise your arms out in front of you at chest level for balance. Lower your arms back down to your side as you stand up. Do as many reps as you can with good form in 60 seconds. Work on increasing that number as you get stronger.
4. Standing Single-Arm Overhead Press
To help your shoulders stay strong during everyday activities like grabbing something from the top shelf of a cabinet or lifting a chair over your head to move it, this exercise is essential. And while any type of overhead pressing will strengthen and stabilize your shoulder joints, a 2011 study from the European Journal of Applied Physiology found that standing single-arm overhead presses also recruited more of your abdominal and oblique muscles. HOW TO DO IT: Begin standing, grab a dumbbell in one hand and hoist it up to shoulder level, palm facing outward. Without bending your knees for momentum, lift the weight above your head directly over your shoulder using just your shoulder and arm strength. Lower the weight back down to shoulder level slowly and with control and repeat. Perform 10 reps on each side for two sets.
The Longevity Assessment
The Longevity Assessment “One of the effects of aging is loss of muscle mass and range of motion, which can lead to a decrease in functionality,” says Robin Gillespie, NASM-certified personal trainer and corrective-exercise specialist. “Everyday activities, such as walking up stairs or taking bags of groceries out of the car, may become challenging and tiring.” To see where you stand, try this simple test developed by Brazilian physician Claudio Gil Araujo. In his 2011 study published in the European Journal of Preventative Cardiology, every point you get decreases your mortality risk by 21 percent. HOW TO DO IT: Start standing and lower yourself into a seated position on the floor without leaning on anything for support. Now stand back up without using your hands, knees, forearms or sides of your legs for help. You start out with 10 points, but then subtract one point for every assist you need. Aim for a score of eight or above.
10 Ways You May Be Shortening Your Life
1. Plank
1. Plank “Your core gets weak as you age, and planks are the best way to build core strength without putting pressure on the lower back,” says Minna Herskowitz, NFPT-certified personal trainer and owner of Sandbox Fitness in Sherman Oaks, California. Plus, if the standard plank is too easy for you, you can make it more challenging by rocking back and forth on your toes or balancing on one foot or one hand at a time. HOW TO DO IT: Begin on your knees with your hands underneath your shoulders. Press into your hands and feet to suspend your entire body above the floor. It should feel like you’re in the top of a push-up. Make sure your body is properly aligned -- from your heels to your neck. Hold for 30 to 45 seconds and repeat for three total sets.
10 Types of Low-Impact Exercise That Keep You Fit and Injury-Free
2. Glute Bridge
2. Glute Bridge Glute bridges are an excellent low-impact exercise that nearly anyone can do regardless of age. “You need basic glute and hamstring strength to be able to walk, so this exercise will aid you with walking as you age,” says personal trainer Minna Herskowitz. Plus, this exercise is perfect if you have bad knees, as it strengthens the muscles that support the knee joint. HOW TO DO IT: Lie on your back with your legs bent, knees pointing to the ceiling and your feet a few inches away from your butt. Leave your hands by your side for support. Pressing into your heels and arms, slowly lift your back and glutes off the floor, being careful not to arch your lower back. Lower back down until you are hovering an inch above the ground. Perform three sets of 10 to 15 reps. If you want to try single-leg bridges, aim for 10 reps on each leg, but only do two sets.
The Best Workout for Bad Knees
3. Body-Weight Squat
3. Body-Weight Squat There’s no denying that squats are an essential part of every workout. They target every major muscle in your lower body and have a number of everyday applications. “They are great for basic up-and-down movements, like lowering yourself into a chair and getting up from it,” says personal trainer Minna Herskowitz. “You need your quads for balance. Without quad muscles you can’t walk properly or stand for long periods of time without your knees getting tired.” HOW TO DO IT: Start standing with your feet hip-width apart and turned slightly outward. Hinge slightly at your hips and bend your knees as you lower your glutes toward the floor as if you were sitting back into a chair. Raise your arms out in front of you at chest level for balance. Lower your arms back down to your side as you stand up. Do as many reps as you can with good form in 60 seconds. Work on increasing that number as you get stronger.
4. Standing Single-Arm Overhead Press
To help your shoulders stay strong during everyday activities like grabbing something from the top shelf of a cabinet or lifting a chair over your head to move it, this exercise is essential. And while any type of overhead pressing will strengthen and stabilize your shoulder joints, a 2011 study from the European Journal of Applied Physiology found that standing single-arm overhead presses also recruited more of your abdominal and oblique muscles. HOW TO DO IT: Begin standing, grab a dumbbell in one hand and hoist it up to shoulder level, palm facing outward. Without bending your knees for momentum, lift the weight above your head directly over your shoulder using just your shoulder and arm strength. Lower the weight back down to shoulder level slowly and with control and repeat. Perform 10 reps on each side for two sets.
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