Cardiovascular movements are great for keeping the heart healthy and maintaining endurance. As you age, maintaining muscle strength and balance is crucial for preventing injuries, especially from falls. It can be difficult, confusing even, to figure out a great strength training routine. That is because it takes practice to perfect form and avoid injuries. We’ve taken the guesswork out of the equation and are providing five great dumbbell exercises for older adults that will help build strength safely.

The Benefits Of Weightlifting For Older Adults

Adding resistance training to your exercise regimen can improve your strength, energy, and mobility. A 2018 study found that strength and resistance training can help lower the risk of type 2 diabetes and heart disease. Additional research from 2019 linked weight lifting to a reduced risk of certain forms of cancer, but more research is necessary on this matter. 

When you regularly engage in strength training, you work to strengthen your bones, muscles, and balance. That means that you reduce your risk of falling and even if you take a little tumble, your chances of breaking something are much less than someone who doesn’t lift weights. When it comes to selecting dumbbells, you should ideally choose a weight that you can comfortably lift 12 to 15 times. Your last couple of reps should be challenging, but not to the point where you give up. 

Dumbbell Deadlift

This is a great exercise that can help strengthen your hamstrings, lower back, core, glutes, and lats. It also teaches you how to properly bend down to pick things up, which can help you avoid injuries. To begin, stand up straight with your feet hip-distance apart, holding a dumbbell in each hand in front of your thighs. Brace your core as you push your hips back and soften your knees to lower the dumbbells toward the center of your shins. Make sure that you hinge at the hips and don’t round your back. To return to the starting position, push your feet into the floor, engage your glutes and hamstrings, and imagine pushing the floor away from you. Complete a total of three sets of10 reps.

Goblet Squat

The squat is a staple of everyday life. Whether you have to get up from a chair or sit down on the toilet, you need quad and glute strength. This exercise targets your major lower body muscles and helps to improve overall stability. Stand up straight with your feet shoulder-width apart and toes pointed slightly outward. Hold a dumbbell by one end at chest height, holding your elbows close to your body. Keep your back straight and core tight as you squat down, sinking into a squat to the point where your things are parallel to the ground. Engage your glutes and drive through your heels to stand back up. Complete three sets of 10 reps. 

Dumbbell Row

Driving a car or typing on a computer can ruin your posture. Even scrolling on your phone can destroy your neck and shoulders! That can cause lower and upper back pain over time. Strengthening these muscles in your back can help you improve posture and spinal alignment. To begin, stand up straight with your feet hip-distance apart and hold a dumbbell in each hand in front of your thighs. Push your hips back and hinge at the hips to lean forward at a 45-degree angle. Bend your knees slightly and extend your arms toward the ground. Engage your lats and draw your elbows back and up so that they are close to your sides. Pause and then return the weights down with control. Complete three sets of 10 reps. 

Dumbbell Scaption

It is very common to lose shoulder strength and mobility as you age. To counter that, it is beneficial to engage in the dumbbell scaption, which doesn’t aggravate sensitive joints. Stand up straight with your feet hip-distance apart and arms at your sides with a dumbbell in each hand. Keep your core strong and lift the dumbbells out in front of you at a 45-degree angle. Raise the weights until they are slightly above shoulder height and then lower the weights back down with control, completing three sets of 10 reps. 

Dumbbell Bench Press

Similar to the squat, the bench press is a compound exercise that works multiple muscle groups and joints simultaneously. The dumbbell bench press works to strengthen the chest, shoulders, and triceps, and using dumbbells helps work both sides separately, while stabilizing chest and shoulders. To begin, lie flat on your back on a bench or similar flat surface, holding a dumbbell in each hand. Make sure that you hold the weights above your chest, maintaining straight arms. Plant your feet firmly on the floor and engage your lower abdomen. Imagine pulling your shoulders toward your feet and then bend your elbows to lower the weights until they are in line with your chest. Make sure that your forearms are vertical at all times. Engage your pectoral and shoulder muscles to press the weights back up to the starting position. Complete three sets of 10 reps.

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Is sitting the new smoking? Some say that this is true, especially since research indicates a link between long periods of sitting and higher rates of blood pressure, heart disease, and cancer. The sad reality is that about 80% of jobs are sedentary, meaning that most positions involve sitting for the majority of the day. This is especially true in the current work from home lifestyle that many people have adopted since the beginning of the COVID-19 pandemic. 

Even though all of that sounds like terrible news, there is some light at the end of the tunnel. The Mayo Clinic reports that an hour of moderately intense physical activity per day can help offset the effects of sitting. In 2019, a study monitored 3,500 Black individuals who sat for lengthy periods in front of the TV. The majority of those participants were much more likely to die of heart disease than those who sat all day at work. The takeaway here is that you may be able to counteract that time in the desk chair, but not if you plop in front of the TV for the rest of your time outside work hours. 

Even if you don’t have a full hour to spare every day, we encourage you to move for at least 15 minutes. Some movement is better than no movement! Consider the following exercises to help fight against that sedentary life. 

Plank

Let’s begin with a classic bodyweight exercise that helps strengthen the core. The goal of a plank is to achieve proper posture that goes against the force of gravity. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Step your feet back, tighten your core, engage your pectorals, and squeeze your glutes. Work to maintain a straight line from your shoulders to your feet, avoiding the urge to sag. Hold this position for 20-30 seconds and then rest for one minute. Repeat two more times. 

T Push-Ups

This push-up variation is progression from the previous plank position and aims to target the pectoral and core muscles. From a plank position, spread the feet so that they are roughly six inches apart. Do a standard push-up and once you return back up to the starting position, rotate to your right and raise your right hand towards the ceiling. Rotate back to return to the starting position, complete another push-up, and then repeat on the other side. Continue alternating until you complete eight to 10 reps per side. 

Bodyweight Squat

The squat is a great exercise to get your blood flowing. It activates your glutes and quads, and helps you retain mobility and range of motion. Begin by standing up straight with your feet hip-distance apart. Engage your core as you sit back, as if to sit down into a chair. Once your thighs are parallel to the ground (ensuring not to extend your knees over your toes), engage your glutes and drive through your heels to return to the starting position. Go for three sets of 10-12 reps, resting for one minute between each set. 

Glute Bridges

Similar to the bodyweight squat, this exercise aims to work the glutes, while simultaneously achieving optimal hip extension. The hip flexors can tighten when sitting, so this is a great exercise to counteract that. Lie flat on your back and bend your knees, planting your feet flat on the ground about six inches from your butt. Engage your glutes and drive through your heels to lift your hips off the ground. At the apex of the exercise, you should be in a straight line from the knees through the hips and down to your shoulders. Make sure not to arch your lower back, and then return to the starting position in a controlled motion. Complete three sets of eight to 10 reps. 

Bird Dogs

This is an excellent core workout that also activates your arms and legs. The main challenge of this exercise is to prevent the hips from rotating or sagging while extending your arm and leg. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Reach your right hand out in front of you so that it is in line with your back. Simultaneously, extend your left leg out behind you to keep it in line with your body. Make sure to keep from swaying or tilting to one side. Square your hips and remain centered by engaging your core. Return to the starting position and then immediately switch sides. Continue alternating until you complete 10-12 reps per side. Rest and repeat two more times. 

Mountain Climbers

If you want to get your heart rate up and create more movement in your hips, this is a great exercise. When your muscles work quickly, there is a higher demand for blood flow and oxygen, which increases cardiovascular response. Begin in a standard high plank position, keeping your core engaged. Bring one knee towards your chest so that it is directly in the center of your core. Don’t bring it too high because that will likely cause you to round your back. Quickly extend the leg back and then alternate with the other knee. Continue alternating side to side for about 20-30 reps per side. Aim to keep your hips steady and prevent them from sinking.

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Whether you work from home or work in an office, you understand that sitting down all day can cause pain, especially in the upper back, shoulders, and neck. Not to mention, a sedentary work schedule can cause serious tension in the hip flexors, which leads to lower back pain. At least once during your workday, you feel stiff or achy. Fortunately, there are several desk stretches that can help counteract the harmful effects of sitting all day.

The body does not do well if you remain in a stationary position for an extended period of time. Sitting for too long means that certain areas of the body receive less blood flow. Muscles and joints lose extensibility, which often leads to fatigue, soreness, cramping, and general discomfort. That said, you may not be able to abandon your desk job and avoid sitting altogether. You can, however, alternate between sitting and standing, especially if you have a standing desk. 

How often you stretch while working depends on your body, how you are feeling, and whether or not you are active. If you have the ability to get up and move or walk on your lunch break, you’ll feel a lot better because of the increased circulation. Hopefully the following stretches help relieve any tension you get from sitting at your desk. 

Standing Calf Stretch

Stand upright behind the back of your chair with your feet hip-distance apart and place your hands on the back of the chair for support. Step your right leg behind you and bend your left leg slightly. Make sure that your right heel is touching the ground and your back leg is straight. Lean forward so that you feel the stretch along your right calf. Hold for 15-20 seconds and then repeat on the other leg. 

Chair Hamstring Stretch

Remain standing behind your chair just like you did in the previous calf stretch. Place your hands on the chair and walk your feet back, hinging at the hips to lean forward until your torso is parallel to the ground. Lengthen your back and keep your legs straight, so that you feel a stretch along your hamstrings and upper back. Remain in this stretch for 30 seconds. 

Office Chair Hip Flexor Stretch

This stretch is a bit more advanced, but the relief in your hips is absolutely wonderful. Stand in a split stance, your right foot in front of your left, in front of your chair facing away from it. Place the top of your left foot on the chair and bend your knees to lower down into a lunge. If possible, bring your left knee to the floor and keep your hips squared. Straighten your back and tuck your tailbone, feeling the stretch along the front of your left hip. Remain here for 20-30 seconds before switching legs. 

Seated Back Stretch

Remain in your chair and scoot your butt all the way back in your chair. Widen your feet and point your knees outward slightly. Fold forward and allow your lower back to round and relax. You can touch your hands to the floor, or grab hold of your elbows and hang. Remain here for 30 seconds and then slowly roll back up to the starting position. 

Seated Shoulder Stretch

Sit up straight on the edge of your chair and bring your left arm across your chest. Hook your right hand or forearm just above your left elbow and hug your left arm into your chest without rounding your upper back. Hold the stretch for about 20 seconds and then switch arms to repeat.

Seated Upper Trap Stretch

Sit up straight on the edge of your chair and reach your left hand over your head to place it on the right side of your head. Keep your right arm by your side holding the chair for support and gently pull your head to the left. Think about lengthening your neck, as opposed to just pulling your head to the side and down to your shoulder. Hold for 20 seconds, rest, and repeat one more time before doing the same on the other side.

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The afternoon slump is all too common in today’s day and age. You head to the coffee station in your office or convenience store for an energy drink. Perhaps you have a stash of caffeinated teas in your desk for this exact moment. Did you know that you can pull yourself out of a slump without caffeine, though? Although it may sound relaxing, engaging in a dynamic stretch routine helps bring you back to life and away from sleepiness. 

Gentle movements and dynamic stretching can slowly warm up the body by increasing circulation to your muscles, ligaments, and tendons. That process increases oxygen levels, according to exercise physiologists, and receiving more oxygen and nutrients from better blood flow can naturally lift you up. Not to mention, dynamic stretching is a great way to improve flexibility, correct posture, and delay onset muscle soreness. The following dynamic stretch routine only takes up five minutes of your time and is better than flooding your body with caffeine. Experiment to see if it works for you. 

Standing Rotation

Begin by standing tall with your arms resting by your sides. Widen your stance until your feet are about three feet apart. Lift your right heel up as you rotate towards your left side and reach your right arm up and across your body, making a straight line from your right foot to fingertips. Return to the starting position, take a breath, and then repeat on the other side. Continue alternating sides for a total of 10 reps per side. Just make sure that you are doing controlled, slow movements to feel the stretch.

Standing Cat Cow

Stand up straight in front of a chair, table, countertop, or another supportive item or surface. Place your hands on the supportive surface and walk your feet backward until your upper body and arms are parallel to the floor. On an exhale, round your back to enter the cat position and really open up your mid back. On an inhale, slowly arch the spine, soften your knees, and press your hands lightly into the surface to lengthen through the crown of your head. This is the cow portion of the stretch. Continue to alternate back and forth slowly for a total of eight reps. 

Lunge And Twist

Stand up straight with your feet hip-distance apart and arms by your sides. Step your right leg back to enter a reverse lunge, bending your left leg to stack your knee directly over your ankle. Aim to have your left thigh parallel to the ground, all the while engaging your core and right leg to ground yourself through the ball of your right foot. Raise your arms in front of you and slowly twist toward your left side. As you exhale, twist back to center and engage your core to remain with your arms out in front of you for a second. Repeat until you complete 10 reps and then switch sides. 

Standing Rotation And Squat

Begin in a wide stance and lower yourself into a deep squat, aligning your knees with your heels and kneecaps between your second and third toes. Keep your back straight and engage your core as you bring your hands together down in front of you. Rotate to the left side to reach your right arm up and away from you. Return to the center deep squat and sit there for a breath before standing tall and rotating to the right side. Repeat on the other side and continue to alternate sides until you complete 10 reps per side. 

Side Lunge Pulse

Begin by standing straight up with your feet shoulder-width apart and parallel to each other. Step your right foot to the right to enter a side lunge, sinking your butt back while keeping your back straight. Make sure to keep your hips back and don’t let your right knee extend over your right toes. Do 10 small, slow pulses in this position, breathing through each one. Return to the starting position and repeat on the left side. Complete one more round per side.

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There are two types of people in this world: people with tight hips and liars. Most people have hip pain and don’t even know it, or worse, they don’t admit it. Due to the sedentary lifestyles that many people lead, hip pain is very common. All that sitting at your desk doesn’t do your hips or lower back any favors. 

Sitting isn’t the only reason for your tight hips. One cause is lack of internal and external range of motion, which prevents the hip joint from moving properly. Another cause is lack of strength in the quadriceps, hamstrings, or both. If you want better hip mobility and improved range of motion, you have to engage in various planes of movement. The following exercises are low-impact and aim to take your hips through a variety of movements. Doing so can help improve hip mobility, while simultaneously strengthening and lengthening the surrounding muscles. 

Lying Hamstring Stretch

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back before you lean your torso back to have your back flat on the couch. While leaning back, bring your right knee up toward your chest, but keep your left foot on the floor. Extend your right foot toward the sky and reach behind your thigh to pull your leg toward you. Hold for two to three seconds, bend your knee, and then straighten it again for two to three seconds. Continue to do this 10 times before you switch sides. 

Three-Way Hip Stretch

Begin on your mat or carpet in a half-kneeling position by stepping your left foot forward and bending your left knee at a 90-degree angle. Your right knee should be on the ground and toes tucked behind you. Place a cushion under your right knee if necessary. Lean forward as much as you can so that your knee is directly over your toes. Lean back and repeat a total of 10 times. Next, move your left foot to the left so it makes a 45-degree angle to your body. Repeat the same leaning back and forth movement 10 times before stepping your left foot out to the side to make a 90-degree angle to your body. Repeat the same leaning back and forth movement 10 times and then switch to the right leg. 

90/90 Hip Switch

Sit down on the ground with your left knee bent in front of you at a 90-degree angle and the other knee bent behind you at a 90-degree angle. Your left foot should be touching your right thigh just above the knee. Lift both knees up at the same time and turn to face your right leg behind you. Keep the heels planted on the ground and fully drop your knees to now make your right leg the front leg. Continue alternating back and forth a total of 10-20 times. You can place your hands on the ground behind you for support. 

The Figure Four

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back onto the couch. Cross your left ankle over your right knee and then lift your right foot off the floor, drawing your knee to your chest. Reach behind your hamstring to pull it closer until you feel a stretch in the outer left hip and glute. Keep your lower back on the couch as you do this and hold the position for 30 seconds. Repeat on the other leg. 

Half-Kneeling Hip Flexor Stretch

Begin in a half-kneeling position by stepping your left foot forward and bending your knee at a 90-degree angle. Keep your right knee bent and on the ground with your toes tucked behind you. Raise your right arm overhead, take a deep breath in, and bend your torso to the left. You should feel a stretch along the front of your hip and in your oblique. Hold for 30 seconds and then repeat on the other side. 

Frog Pose To Child’s Pose

To enter frog pose, begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Slowly move your knees out away from each other. When you feel that stretch in the inner thighs, stop in this potion to allow your muscles time to relax. Don’t move your knees outward if you feel pain. Turn your feet out to the sides so that the inner edges of your feet, ankles, and knees are touching the ground. Stretch your arms forward, keeping your palms on the ground. Learn forward to lift your feet off the ground and close together. Rest the tops of your feet on the ground to enter child’s pose. Alternate between these two poses slowly 10 times. 

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Yoga is a relaxing exercise that helps form a better connection between the mind and body. Although a lot of people categorize yoga as a restorative practice, which it can most certainly be, many of the poses require a significant amount of strength and balance. Do you ever notice that experienced yogis can hold inverted poses and then transition to push-ups with ease? Until you take your first yoga class, you don’t realize how much strength the practice actually requires. 

Yoga helps to enhance strength in the form of bodyweight training. Studies have shown that bodyweight training can be just as effective as weight training for gaining muscle mass. Developing more strength in your yoga practices will depend on the level of class you take. For this reason, be mindful of your strength training goals when choosing your classes. That said, if you truly want to develop bulky muscles, consider weight lifting to achieve that goal. Regardless of your goals, yoga is a beneficial exercise to incorporate into your routine because it helps hone your balance, improve flexibility, and meditation efforts. 

Introducing your body to a variety of movements and tasks is how to keep it limber and ready for anything. As always with yoga, do what makes your body happy and don’t push it to the point of pain. Consider the following yoga poses to help build strength. 

Chair Pose

This pose doesn’t seem that difficult at first, but you start to feel the burn in your quads the longer you hold it. The stronger you get, the longer you’ll be able to hold it. Begin by standing upright with your feet together and arms by your sides. Balance your weight onto the heels as you sink your butt back as if you were about to sit in a chair. As you do this, keep your back straight and extend your arms overhead so that they are in line with your back. Keep the hips even and breathe deeply for four long breaths before returning to the starting position. 

Warrior II

As a great foundational pose, warrior II can help strengthen your lower body. It’s not as difficult as the high lunge, but it can help deepen your high lunge and increase strength the longer you practice it. Begin in a wide stance with your feet past your hips facing forward. Make sure that you feel balanced in this position before you turn your left toes inward and right toes outward toward the front of your mat. Hold in your lower abdomen and lengthen your spine. Bring your arms up so that they are parallel with the floor and in line with your body. Bend your right knee slowly, but make sure your knee doesn’t extend past your toes. Hold this pose for five deep breaths before you switch sides. 

Goddess Squat

Sometimes referred to as horse pose, goddess squat is a great pose to develop better glute muscles and open up your hips. The deeper you squat, the more it works your inner thighs! Begin by standing straight up with your feet hip-distance apart. Widen your stance and face your toes outward as you tuck your pelvis and sink into a squat. The goal of this pose is to squat until your thighs are parallel to the ground. Don’t roll your knees in and keep your back straight. You can rest your hands on your thighs for support, or extend them up overhead while keeping your shoulders dropped. Hold this pose for five deep breaths, aiming to sink deeper with each exhale. 

Boat Pose

This pose challenges your core in the best way possible! Practicing this pose will help you hold other poses for longer periods with a lot less effort. Begin in a seated position with your legs extended out in front of you. Bend one knee at a time and keep your feet flat on the floor. Lean back slowly and lift your feet off the ground; you should start to feel your core engage. Raise your feet so that your shins are parallel to the ground and extend your arms toward your feet to help balance. Remain here for 10-20 seconds, increasing the time as you get stronger. 

Superman Pose

If you suffer from poor posture and want to correct it or reduce upper back pain, this is a great pose to practice. Begin by lying face down on the ground and extend your arms out in front of you. Take a deep breath in and, as you exhale, engage your back muscles, glutes, and upper back to lift as much of your body off the ground as possible. You basically want to balance on your upper thighs and abdominals. Stretch from your fingertips to your toes, being conscious to drop your shoulders away from your ears. Hold this pose for three to five breaths and then return to the starting position. 

Forearm Plank

This takes the regular plank up a notch, but many people find this plank variation easier because it takes more pressure off your wrists. That said, this pose forces you to engage your core more than regular plank because you are closer to the ground. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower yourself down to your forearms and then step your feet back one at a time. Engage your core and lift through your belly button to maintain a flat back. Hold for 20-30 seconds to start and increase the time as you get stronger. 

Chaturanga

This pose proves difficult because it requires you to hover your entire body just above the ground. Your arms may shake more than usual when you first start, but that will fade as you get stronger. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Come into a high plank position by stepping your feet back. Hug your elbows close to your sides as you lower down so that your elbows are at a 90-degree angle. Hover a few inches above the ground and engage your chest and core. Hold for three to five deep breaths and then release. 

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When you are grounded, open, and have your mind and body at ease, you can show up for yourself and others. Don’t you want to feel like that and be your best self? Everyone wants to feel that way, but stress can get in the way, causing you to feel uncomfortable, scattered, and out of whack. 

What Is Restorative Yoga?

Suitable for yoga practitioners of all levels, restorative yoga is a restful practice that involves spending more time in various poses. Restorative yoga also involves props, including yoga blocks, bolsters, and blankets, all of which help maximize comfort and relaxation. Because it promotes restfulness and relaxation, restorative yoga emphasizes the meditative aspect of yoga that is often lost in a regular session. Use the props to support your body and you will be able to effortlessly hold the postures. 

Before you get started, you will need four blocks, two blankets, and one bolster. If you want to take your relaxation to the next level, you can incorporate an eye pillow. Don’t worry if you don’t have those props because you can supplement with items in your home. Firm pillows, couch cushions, and other similar items are great substitutes for the listed yoga props. 

Restorative Twist

Gather your energy and help quiet your mind in this pose. The support under your belly offers a soothing effect, alleviating feelings of worry. Place two yoga blocks on your mat, with the first block on its lowest height and the second a little higher. Place the bolster over the two blocks, creating a slope from the ground to the second block. Snuggle your right hip at the base of the bolster, bending your knees to the left side. Slowly lower your torso onto the bolster and tuck your arms under the bolster between the blocks. You can turn your head toward or away from your knees and enjoy this position on each side for up to five minutes. 

Supine Bound Angle

The soft support of the bolster allows you to sink into this pose and release physical tension in your shoulders and back. Letting your hips fall to the sides make this pose more expansive and restorative. Leave the blocks and bolster set up exactly the same way as the restorative twist pose. Place a folded blanket at the top of the bolster to support your head. Sit up straight with your knees bent and feet flat on the floor, ensuring that the lower back is right up against the bottom of the bolster. Place blocks on either side of your legs and let your knees fall to the sides to rest on the blocks. Lean back and feel the support of the bolster and blanket. You may need to do some adjusting, but once you get comfortable, remain in this pose for five to 15 minutes. 

Legs Up Pose

No need to find a wall for this pose! Not only does this pose help to improve circulation, but it also helps to restore a sense of harmony between the mind and body. Lie flat on your back and lift up your hips to slide a yoga block under your sacrum lengthwise. Extend one leg up at a time so that they are stretched toward the ceiling. You can bend your knees a bit if the stretch along your hamstrings is too intense. Enjoy this pose for up to five minutes. 

Savasana

This pose is all about relaxation because it allows you the opportunity to absorb the healing benefits of the practice. During this pose, we encourage you to explore the parts of your body where you can release tension. Place a blanket in a low fold at the top of your mat. Lie flat on your back so that your head is supported by the blanket. Slide a bolster under your knees and place a folded blanket over your belly. You have the option to place an eye pillow over your eyes at this point. Make sure that you are warm, covering up with socks or extra layers if necessary. Rest here for as long as you like.

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High-intensity interval training (HIIT) and plyometric exercises are typically high-impact, fast-paced movements. Burpees, broad jumps, and other similar exercises fall into this category, but they aren’t accessible for everyone. So what do you do if you want to enjoy this type of workout but lack the ability to do these moves? Fortunately, there are many plyometric exercises made for people of all ages and fitness levels. 

Plyometrics are physical movements that involve the rapid stretching and contracting of muscles. They are feasible for all levels of fitness and abilities, and especially beneficial for seniors. Engaging in regular cardiovascular workouts can protect the heart and brain, ultimately reducing your risk of age-related conditions.

Benefits Of Plyometrics For Seniors

By improving and increasing strength and performance, you can move more easily and comfortably as you age. Not only does this help you live an independent lifestyle, but it also increases muscle mass, which can reduce your risk of sarcopenia, or age-related loss of muscle mass. Plyometrics also enhance joint health and promote better mobility, which can help you carry out everyday movements. A 2020 study found that plyometric exercises were more effective for strengthening muscles and improving functional fitness than regular resistance training, especially for older adults. Learn about the best plyometric exercises for older adults below. 

Step-Ups

Step-ups work to increase leg strength and stability, and they are particularly beneficial for elderly people who have a higher risk of bone-related issues. Practicing this exercise can make simple things, like walking up and down stairs, a lot easier to do. Stand up straight in front of a bench or box with your arms by your sides. Step your right foot up onto the bench/box so that your knee is bent at a 90-degree angle. You can start with a lower step if you want. Engage your right glute, drive through your heel, and press your left toes off the floor. Don’t bring your left foot on the bench until it is even with your right foot. Return your left foot to the floor and complete all your reps before switching sides. Complete three sets of 10 reps per leg. 

Lateral Bound

Engaging in dynamic side-to-side movements can help improve stability by building up those muscles. Seniors should incorporate lateral bounds into their fitness routine to help avoid slips, falls, and accidents. Begin with all of your weight on your left leg, knee slightly bent. Your right foot can touch or hover above the ground. Press through your left heel to push off your left leg and jump to your right, landing softly on your right foot. Make sure to keep your hips back and core stabilized when you land. Immediately reverse the movement and continue alternating. Complete three sets of 10 reps per leg. 

Squat Jump

Squat jumps help you build lower-body strength, which can help you stand up from a sitting position with ease. This exercise also makes going up and down the stairs a lot easier. Stand up straight with your feet hip-distance apart and toes pointed out slightly. Sit back into a squat, keeping your back straight and core and glutes engaged. From the bottom of your squat, explode off the ground, driving through your heels to jump forward. Make sure to land safely with your knees bent. Complete three sets of 10 jumps. 

Box Jump

This takes the previous exercise up a notch! These strengthen your leg muscles and help enhance coordination. Don’t worry, you can start with a small step-up platform before jumping onto a box or bench if that intimidates you. Stand facing a step up platform, box, or bench and keep your feet hip-distance apart. Bend your knees to sit back into a quarter squat and bring both arms behind you. In a fluid, explosive movement, swing your arms forward as you jump up onto the box or bench. Make sure to land softly with your knees bent. Straighten your legs and then step down from the box. Complete three sets of eight to 10 jumps.

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When you hear the word “trauma,” what is your immediate reaction? If you are like most people, you probably think of serious accidents, abuse, or war-torn countries. Anybody can experience trauma because anything that threatens safety or well-being can be traumatizing. It overwhelms the capacity to cope or respond and leaves a sense of hopelessness or fear. 

Psychiatrists define trauma as an imprint left by an experience on the mind, body, or brain. It is not a singular event that took place at one point during your life. It can cause emotional tension and you can store that tension in various parts of the body. Storing this tension can affect your physical, mental, and emotional well-being. This tension can manifest in the form of headaches, jaw pain, tight shoulder muscles, heart palpitations, sweaty palms, and more. Continue reading to learn about how you can release those difficult emotions through a series of yoga poses.

Lion Pose

This pose works to relieve the emotional pain and tension you may store in your facial muscles and jaw area. Oftentimes, these are the areas that hold tension caused by panic and anxiety. Sit up straight in a cross-legged position, or kneel down and sit back onto your heels. Lean forward and place your hands on the ground in front of you, keeping your back straight. Take a deep breath in through the nose and exhale out through the mouth by opening it wide while simultaneously stretching out your tongue. Let out a loud roar or “ha” sound during this release. Repeat the pose as many times as you’d like. Just avoid this pose if you have a sore jaw, face, or neck.

Pyramid Pose

Pyramid pose stretches the hamstrings in order to release any residual stubborn emotional pain, which is often caused by fight or flight mode. Begin in a standing position with your feet hip-distance apart. Separate your feet so that they are about three to four feet apart, entering a wide stance. Take a deep breath in and press your feet firmly into the ground. Tuck your tailbone and engage your lower abdomen as you square your hips over your left leg and interlace your fingers behind your back. Exhale as you hinge at the hips to bend forward over your left leg, bring your chest to your thigh. If you need support, place your hands above your left knee. Hold this position for 15 seconds to a minute and then repeat on the other side.

Pond Pose

This pose works to relax the abdominal muscles in order to help remove any imbalances, which occur when your sense of self isn’t safe, in the solar plexus. Lie flat on your back and extend your arms overhead. Lengthen your spine and take a deep inhale, allowing your belly to rise up. Exhale fully and engage your abdomen to return to the starting position. This is an elongating pose and you can hold it for as long as is comfortable for you. 

Bound Angle Pose

Opening up the hips in bound angle pose works to release uncomfortable emotions that you store there. The hips are near the second chakra, which governs creativity, sensuality, and the emotional body. Sit up straight with your legs extended out in front of you. Bend your knees and draw your heels as close to your groin as you comfortably can. Let your knees fall out to the sides and bring the soles of your feet together. Allow gravity to let your legs fall closer to the ground. Hold this pose anywhere between one to five minutes and then return to the starting position. 

Upward Facing Dog

This pose helps to stretch the upper body, which stimulates the throat chakra and helps clear out traumatic energy. That energy tends to result from the suppression of your inner voice. Begin lying face down on your mat and make sure the tops of your feet are on the mat. Bend your arms and place your palms on either side of you by your chest. Engage your chest muscles and glutes as you press up, opening your chest to the wall and drawing your shoulder blades back. At the apex of the pose, your arms should be straight and your gaze up towards the ceiling. Hold this pose from 15 to 30 seconds and then release.

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No, you don’t have to drop and give us 20 or engage in burpees while on the plane. There are many movements and stretches that may help prevent blood clots on the plane during upcoming travel, according to health experts. These exercises are for everyone and any travel plans, be they for upcoming holiday visits, business, or vacation. 

The most dangerous flights are long-distance ones, which generally exceed four hours. Certain passengers have a higher risk of developing deep vein thrombosis, or blood clots, during longer flights. The longer the flight, the higher the risk of developing a clot. In fact, the American Society of Hematology suggests that flights that last eight to 10 hours pose the greatest risk. 

Being on a plane, or traveling in general, for long hours can cause blood clots. Sitting for long periods can slow circulation, which contributes to the formation of clots. Plus, the limited leg room on an airplane doesn’t do your body any favors. Additionally, lack of back support can make you uncomfortable all over the body. That’s why experts suggest engaging in certain exercises and stretches to help reduce muscle tightness and the risk of blood clots. 

5 Exercises To Try On Your Next Flight

The best exercise to help prevent blood clots is to stand up and walk around the plane. Since space is a limiting factor, especially if the plane is smaller, you cannot always get up in the aisle and walk around. Fortunately, there are beneficial movements you can do without leaving your seat, provided you cannot get up on your flight. All of the following exercises work to increase circulation to your lower extremities, including the ankles, calves, hamstrings, and quads. Experts recommend that you repeat each exercise every one to three hours, depending on your risk of blood clots. 

Seated Marches

This is a gentle exercise that works to improve blood circulation throughout the cardiovascular system by contracting the leg muscles. Sit up straight in your seat so that you aren’t leaning against the back of the seat. Aim to sit on the edge of your seat, if space allows, and keep both feet flat on the floor, knees bent at a 90-degree angle. Lift one knee about two to three inches off the floor, while you keep the other foot on the ground. Engage your core to prevent curling or flexing in the lower back. Return your foot to the floor in a controlled manner and then repeat the same motion on your other leg. Complete 10 to 20 reps per leg. 

Heel Raises

This is a great movement to promote blood flow, as it requires you to contract the biggest muscle in your calf. You have to complete this exercise standing up, either standing in the aisle or back of the plane. Stand up straight with your feet hip-distance apart and use your seat to provide stability and support. Squeeze your glutes and engage your calves to raise both heels off the ground as high as you comfortably can. In the apex of the exercise, you should be standing on the balls of your feet. Pause at the top and then slowly lower back down to the starting position. Complete a total of 20 reps. 

Seated Hamstring Stretch

You can do this stretch at your seat in the gate area, or at your seat on the plane. It aims to improve flexibility in the hamstring muscles, which can easily tighten during a longer flight. Sit up straight at the edge of your seat and fully extend your right leg out in front of you, placing your heel on the ground and toes pointed up. Keep your left knee bent with your foot planted flat on the floor. Hinge at the hips to lean forward until you feel a stretch along the back of your thigh. Hold this position for 20 to 30 seconds and then slowly return to the upright position. Switch sides and then repeat two to four more times per leg. 

Seated Ankle Pumps

Promote blood flow by activating the muscles in the lower leg, which works to decrease the risk of blood clot formation. This muscle contraction encourages blood flow from the legs up to the heart. Sit up straight with your back against your seat, keeping your feet flat on the floor. Make sure that your knees are bent at a 90-degree angle as you lift your heels off the ground while keeping your toes on the floor. Lower the heels back to the ground and then raise your toes toward the ceiling. Continue alternating to complete a total of 20 reps. 

Piriformis Stretch

The piriformis muscle runs from your lower spine through your butt and to the top of your thighs. Sitting for long periods of time can easily aggravate and inflame this muscle. If this muscle tightens, it can compress the sciatic nerve, so stretching it can help prevent lower back and hip pain during your flight. Sit up straight at the edge of your seat with your knees bent at a 90-degree angle and feet planted on the ground. Cross your right knee over your left so that your right ankle is resting just above your left knee. You can use your right hand to gently press down on your right inner thigh to open up the hip. You should feel a stretch along your glute and outside of your hip. To increase the stress, lean forward slightly. Hold the stretch for 30 seconds and then repeat on your left leg.

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