According to a study from 2019 that examined close to 15,000 people, burning calories reduces the risk of death. The results indicated that burning an extra calorie per kilogram of bodyweight per day reduced the risk of death by 24%. If you weigh 200 pounds, you can reduce your risk of death by nearly a quarter if you simply burn 90 more calories per day. All you have to do is walk just over half a mile to do that!

There are two essential components to thriving with age: maintain lower-body functional strength and lower-body functional power. “Functional” means moving in different patterns and under different stressors. Stepping up and down things in different directions or lifting weights in various positions and directions are great examples of functional training. Engaging in regular physical activity that helps build strength in the legs, then, is ideal if you want better quality of life as you age. 

You can do functional movements in the gym, at home, or on a court or field playing sports. In the older population, there are great cognitive and social benefits that accompany the physical benefits of sport. Avoiding isolation as you age can help slow mental and physical decline. It can be intimidating to learn a new sport, especially if you don’t classify yourself as an athlete. Fortunately, the following sports typically have very welcoming communities, so you can experiment with one or more of them to see which you like. 

Dancing

Whether you want to take salsa lessons or learn to line dance, dancing is an exciting exercise that offers all the benefits of walking, and then some. Not only do you get to learn moves and have fun, but you also get to burn some calories. Dancing requires you to move laterally, taking crossover steps, in addition to moving forward and backward. That makes dance an agility-type activity, which helps perfect balance to protect you from falls. Dancing also forces you to remember the steps and patterns, which keeps you sharp between the ears. 

Tai Chi

If you have ever passed a park in somewhat warmer weather, you have probably seen a group of older people practicing Tai Chi. This form of gentle exercise involves specific, controlled movements, which you shouldn’t sleep on. Tai Chi is a low-impact exercise, making it very accessible for all levels of activity. A lot of the movements help to improve mobility and over 500 studies have found that Tai Chi can improve balance. Plus, studies also indicate that it benefits people with mental health challenges, such as depression.

Pickleball

You knew that this sport was going to be on the list, right? Although pickleball is not a new sport, it surged to popularity within the last five years. The Sports & Fitness Industry Association’s annual report found pickleball to be the easiest racket sport to learn. That same report found that it has grown 158.6% within the last three years. Not only is pickleball fun and a great form of cardiovascular exercise, but it also improves agility, mobility, wrist dexterity, and upper body strength. 

Croquet And Bocce

You may not qualify lawn games as sports, but these backyard social activities offer some sneaky health benefits. Tossing a ball, bending over to pick up the ball, or swinging a mallet require shoulder and hip mobility, core strength, and stability. Bending over to pick up the balls can prove problematic for some older people, which is why practicing proper form is essential. Do not round the back; rather, hinge at the hips and bend your knees. Regularly bending down to pick up the balls is a very functional movement that you can incorporate into everyday life.

Golf

Is it a cliche to suggest golf to an older crowd? When you consider the benefits of golf that extend beyond walking, then it isn’t. Golf is 100% outdoors, and moving outside has been associated with both mental and physical health benefits. An actual golf course requires you to walk over various contours of surface, terrain, and you may have to step over things or walk up and down hills. Swinging the club can also improve trunk mobility and upper body strength.

Swimming

As previously mentioned, any exercise that you can do outdoors comes with an added mental health boost. Research indicates that the external stimulus of being outside forces the brain to adapt and overcome; plus, there are environmental challenges to deal with. Swimming is not necessarily an outdoor sport, but it can be if you live in a warm enough place to swim in a lake or ocean. Swimming is also beneficial because the body is weightless in the water, which means that you don’t put unnecessary stress on the joints.

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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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A significant number of women belong to the status of menopause and beyond. For this reason, a lot of research goes into developing the best comprehensive health program for them, including exercise, lifestyle modifications, and dietary recommendations. Exercise is integral to staying healthy during menopause, as it can help maintain muscle and bone mass.

The best exercise program for menopausal women includes aerobic activity, strength training, and balance exercise. Aim for at least two hours and 30 minutes of moderately-intense physical activity per week. Other exercises, such as deep breathing, yoga, and stretching, can help menopausal women manage stress, which can help mitigate the symptoms of menopause. Exercise just happens to be one of the most powerful mitigators. 

Before we detail the best tips for exercising during menopause, keep in mind that everyone is different. One exercise program may work for some, but not others. Find a routine that feels good for your body as you jump-start a more active menopausal lifestyle. 

Start Slow

It is never too late and it is never a bad idea to start an exercise program. A 20-minute walk around the neighborhood is a great place to start. The key to exercising is to start slow and gradually increase both the time and intensity of your workouts. Again, start with 10- or 20-minute workouts twice a week and build from there. Building the exercise habit and enjoying the activity is more important than you realize. 

Train Balance And Stability

According to a review from 2023, balance is just as important as strength training if you want to reduce your risk of falls. Taking a tumble can be more serious in your later years, with around 20% of falls in older adults having serious effects, such as fracture or head injury. Such an injury in your older years can decrease your ability to live independently. That is why fitness experts encourage balance training, such as standing on one foot while brushing your teeth. Yoga and Pilates can go a long way in strengthening your core and improving flexibility and balance.

Focus On Building Muscle

Strengthening your muscles is just as important as enhancing balance, stability, and flexibility. After menopause, you may be at an increased risk for fractures and osteoporosis, primarily because o f bone loss and weight gain in the belly area. The goal should be to both build and preserve lean muscles mass and maintain bone health. The primary exercises that aid everyday habits include squats, hinge movements (glute bridges or deadlifts), lunges, pushes (push-ups or overhead presses), carries (farmer’s walk), and pulls (rows or pull-ups). If you are unfamiliar with strength training, it can be beneficial to get a personal trainer for a few sessions to learn how to correctly do the exercises. Then you can engage in various workouts on your own.

Prioritize Recovery

The work you do after your workouts is equally as important as the workouts themselves. Proper recovery is necessary for your body to function at its best, no matter where you are at in life. After an exhausting workout, you may find that you require more time to recover than you did 10 years prior. Recovery is different for many people. One person may require one or two days off between workouts, while another person may just need some stretching to get a good night’s rest. 

Your diet also plays a role in your ability to recover after exercising. Consuming sufficient protein is necessary if you work out regularly because it helps maintain muscle mass. Giving the body amino acids can help repair and rebuild your muscles. Aim to consume about five to six-and-a-half ounces of protein per day from various sources to give your muscles essential amino acids and other nutrients necessary for growth. Scatter your protein sources throughout the day for best results. 

Take Your Cardio Up A Notch

According to research, people who have higher estrogen levels have a lower risk of developing heart disease than those who have lower levels. Estrogen levels decline during menopause, meaning your protection against heart disease does as well. Women who exit menopause have a higher risk of developing heart attacks, coronary artery disease, and heart failure than their younger counterparts. Studies suggest that high-intensity interval training (HIIT) and sprint interval training (SIT) are your best bets during menopause. During these workouts, you increase your rate to its upper levels and then recover during rest periods. That increases your ability to work and recover at healthier levels. It also helps to enhance your endurance!

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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Several surveys revealed that the average American spends about 7.7 hours of their day sitting. With cubicle and work-from-home jobs in full-swing, sitting is just a part of modern day work. Some people try to counteract hours in the chair by purchasing a standing desk. Others try to sit on exercise balls or kneeling chairs to better correct posture. Nevertheless, all of that sitting can create tension in the hip flexors and lower back. 

After a long day of sitting, most people continue to sit on the couch or in the dining room, either watching TV or hunching over their phone. Even self-care hobbies like journaling or meditation involve sitting! Although long periods of sitting may be inevitable, you can engage in a few simple techniques to mitigate the negative effects of sitting. In this article, we will go over a few strategies that may help reduce pain and improve posture. 

The Health Risks Of Sitting For Long Periods

According to the Centers for Disease Control and Prevention (CDC), a sedentary lifestyle increases the risk of heart disease, cancer, and type 2 diabetes. Contrarily, those who sit less report fewer instances of these chronic health conditions. They also experience better mood and sleep quality, in addition to an overall enhancement of daily functioning. 

In 2020, the World Health Organization (WHO) indicated that lower back pain impacted 619 million people worldwide. Health experts estimate that this number will reach 843 million by 2050. Lower back pain usually begins with stiffness, particularly in the hips and along the spine. It is the leading cause of disability globally and affects people across all ages and genders. 

Pain is complex, and there are limited solutions to the way people process it. Since standing all day is not an option for everyone and can also lead to pain, we hope the following strategies help ease stiffness and reduce lower back pain from sitting.

Strengthen Your Core

Not only does a stronger core contribute to better balance, but it also helps support your torso while seated. Increasing core strength supports the spine and reduces strain on joints and intervertebral discs. One study monitored 30 participants with lower back pain who engaged in a five-week core strengthening program. At the end of the study, everyone reported a significant reduction in pain and muscle fatigue after performing seated tasks. 

Optimize Your Desk Setup

Ideally, your chair should support your back and you should be able to rest your feet flat on the floor. Your knees should be in line or slightly lower than your hips. Reduce strain on the neck by having your screen be at eye level and an arm’s length away. Consider investing in lumbar supporters, footrests, or monitor stands if you spend a lot of time at your desk. A standing desk can also be beneficial so that you can change positions throughout the day. 

Stay Active

You don’t have to jog in place while checking emails; rather, counteract your sitting by moving your body. Health experts suggest 150-300 minutes of moderate-intensity exercise every week. You can supplement this time with resistance training and mobility workouts to counteract all the sitting you do. It can be highly beneficial to flow through a series of yoga poses, engage in water aerobics, or take part in Zumba classes. A little movement goes a long way, with a short walk on your lunch break providing great benefits.

Take Movement Breaks

According to research, two hours of continuous sitting can trigger immediate lower back pain or general discomfort. Your ability to solve problems may be impacted by this sitting! Get out of your chair every 30 minutes to help prevent some of these issues. Engage in some squats, a full-body stretch, or even pace while on a phone call. Consider a few hip stretches or some foam rolling to reduce pain in your hip flexors. 

Be Mindful Of Your Sitting Habits

While you are seated at work, take note of your posture. Are your shoulders slouched? Are your legs crossed? Are you leaning to one side to compensate for pain on the other? These observations may indicate that you need to improve your work set up to reduce pain. You may even require an ergonomic assessment or visit to your health care provider to prevent back pain, especially sciatica. Early intervention is essential, so tackle the issue before it becomes a serious problem.

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Is a life without movement a life worth living? Movement makes your life and body much healthier, and failure to exercise can bring a host of unwanted symptoms. If you don’t exercise, you may expect to see the number on the scale rise, but that isn’t always a telltale sign of lack of movement. Difficulty sleeping, anxiety, mood swings, and joint pain can indicate that your body needs to move. 

Exercise doesn’t translate to having a gym membership or heading to a yoga studio. Taking a brisk walk through the neighborhood or doing an at-home workout counts towards your movement efforts. A simple 30 minutes of movement per day can keep your body happy. Even if it takes setting an alarm to stand up and move for a few minutes every hour, do it! Continue reading to learn about common signs that indicate your body is craving more movement.

Low Energy

If you feel sluggish at work or have trouble getting over the afternoon slump, your body wants more movement. Nobody has energy that they tap into at will; rather, the body needs to generate energy. Mitochondria are the organelles in the body responsible for generating energy and the best way to improve their function is by engaging in regular exercise. High-intensity interval training (HIIT) workouts can help you accomplish this. 

Stress Or Anxiety

Tension in the shoulders, neck, legs, or even other areas can indicate that you need to move. Your body wants you to get up and go! Regular movement can help increase circulation and loosen up the muscles or prevent imbalances that result from sitting or standing too long. If you don’t regularly exercise, consider starting with gentle yoga to help reduce cortisol levels and elevate your mood. Regular physical activity also promotes relaxation, improves sleep, and helps reduce anxiety, according to a 2023 systematic review. 

You Frequently Get Sick

Now, if you have a toddler, getting sick is often par for the course. If you feel like you keep getting sick or cannot get over a lingering cough, though, you may need to move more often. A 2019 review found that moderate exercise triggered an anti-inflammatory response and regular exercise improves immune function, which decreases your risk of illness. Make sure that you don’t overdo it, though, because over-exercising may reduce immune response.

You Are Constipated

If you need to get things moving, one of the best natural remedies is to do just that: move. A 2019 review and meta-analysis found that people who engaged in 140 minutes or more of aerobic exercise per week improved symptoms of constipation. Other research supports this, presenting that people who move regularly are typically more regular. A 2022 meta-analysis found that moderate levels of activity decreased the risk of constipation. Movement stimulates your intestines to get moving!

Joint Pain And Stiffness

Most people avoid exercise because they think it will cause joint stiffness or general pain. Although you may experience some discomfort in the beginning, you will greatly appreciate the net positive effect in the long run. Physical inactivity is one of the most common causes of stiffness and joint pain. The reason for this is because being sedentary increases inflammation and reduces joint mobility. Regular physical activity, then, supports joint health by promoting the production of synovial fluid, which helps lubricate your joints. 

Brain Fog

Brain fog, although not a recognized medical condition, can be a symptom of many things. An inability to concentrate or difficulty solving problems at work may stem from inactivity. Lack of exercise can reduce blood flow and affect the brain’s ability to function properly. Not only does that affect concentration, but also memory and overall cognition. Researchers note that physical activity enhances blood flow to the brain and promotes neuron growth. That helps to enhance neural connectivity and boost brain health.

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According to the International Rope Skipping Federation (IRSF), jumping rope is deeply rooted in history. It has origins in ancient China, and a game called “hundred rope jumping” was a favorite activity during Chinese New Year celebrations. Today, jumping rope has a place in fitness training and other activities, including boxing or high-intensity interval training (HIIT). 

What Is Jumping Rope?

Yes, this simple activity calls for an explanation! Jumping rope involves an appropriate-length rope with handles on each end. Grab hold of the handles, swing the rope over your head and in front of your body, and jump over the rope as it comes down to the floor. Swing it back over you in a fluid motion and continue at varying speeds as you improve your skills. The jump rope is a popular training tool for boxers because it helps work on cardiovascular fitness and foot agility. You can also incorporate it into a HIIT session because jumping rope quickly raises your heart rate. 

How To Properly Jump Rope

Having the right technique and form makes the exercise more effective. This is true whether you are jumping rope or deadlifting. To properly jump rope:

• Stand up straight with your feet hip-distance apart. Hold one end of the jump rope in each hand with the rope behind you. 
• Keep your elbows tucked close to your sides, swing the rope with your wrists up and over your head, and allow the rope to fall to your feet. 
• Jump over the rope with both feet before the top hits your feet. Continue repeating this cycle in a seamlessly fluid motion. Try your best to keep your wrists at waist level and keep their movement minimal.

Finding The Right Jump Rope Length

Selecting the right jump rope size is integral for the success of this exercise. Make sure that the jump rope fits with your height in mind. A jump rope should not exceed three feet plus your total height in feet. That means that if you are five feet tall, your jump rope should not be longer than eight feet long. Another way to determine the size is if you stand in the middle of the jump rope so that the right and left sides are even in length. Pull the top up toward your armpits. If the handles come up to your mid-chest or armpit area, the rope is an appropriate length. 

It Boosts Lower Body Muscular Power

The longer you jump rope, the more you train your lower body. Your legs and feet need training if you want to improve agility and explosiveness. Jumping rope can help you train lower body muscle groups in a fairly quick amount of time. This can be very helpful if you engage in sports that require you to change speed or direction, such as basketball or soccer. 

It Enhances Cardiovascular Endurance

Incorporating the jump rope into a HIIT workout is an excellent way to improve cardiovascular endurance. Jumping rope trains the aerobic system in a short amount of time, which is great news if you don’t have time for longer workouts. Jumping rope is also a beneficial activity if you need to rehab an injury that cannot yet withstand the impact of runs, hikes, or bike rides. 

It Improves Tendon Elasticity

Jumping rope works to improve the elasticity of tendons in the legs that support different joints. For example, a couple of these tendons include the Achilles tendon in your lower leg and IT band, which runs between your knee and hip along the outside of your thigh. These tendons work like a spring, storing energy and then releasing it. They require appropriate stiffness and flexibility in order to store and release this energy. By improving tendon elasticity, you help these tendons propel you when you need them to do so. 

It Is A Good Mental Stimulus

More than a fun workout, jumping rope may help ignite fond memories from your childhood. Do you remember playing Double Dutch or jumping rope around the neighborhood with friends? Maybe you went from jumping rope, to hopscotch, to another fun activity with friends. Additionally, you may find that jumping rope helps improve your timing and coordination, both of which you need to successfully jump rope.

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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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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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If you follow a lot of gym, fitness, or workout influencers, you have probably come across mobility exercises. More and more people realize that strength training and cardio is not everything, which is a great thing. Various mobility exercises work to strengthen muscles, improve flexibility, and enhance overall range of motion within the body, most notably within joints. 

Mobility is a necessity for the body’s daily movements. If you want to live pain-free and reduce your risk of injury, then you have to enhance your mobility. With better mobility, you can squat deeper, run faster, train harder, pick up children with ease, and do so many other daily movements. Additional benefits of mobility include:

• Increased strength via muscle activation
• Better posture
• Reduced physical pain and tightness
• Decreased risk of physical injury via strengthening the joints and enhancing body awareness
• Better understanding of your body
• Less tension built-up within the body

Why Is Mobility Important?

Think of mobility like the foundation for physical health and the key to unlocking easier movements. If your mobility is limited, then your joint cannot move through its full range of motion during activation. Not only can that lead to uneven distribution of pressure, but also wear and tear on other areas compensating to carry out the movement. Additionally, poor mobility can lead to general joint pain and knots in the muscles that surround the joints. 

You probably know that most people are very sedentary. Sitting behind a desk for eight hours a day, five days a week, can shorten and tighten connective tissues, or fascia. Think of fascia like plastic wrap for the internal body. It is thin, reactive, and mostly made up of collagen, encasing muscles and organs. Insufficient fascia mobility can trigger pain, leave a person feeling stiff, or even interfere with proper organ function. 

Mobility vs. Flexibility

It is not uncommon for people (and professionals) to regularly interchange mobility and flexibility. They are not synonymous, so that can be a little misleading. Flexibility is the ability to lengthen muscles, for example, melting into a stretch with ease. Mobility is the ability of a joint to actively move through its full range of motion. You need some flexibility in order to have great mobility, but mobility also requires strength and balance. Passive stretching focuses on flexibility, whereas dynamic stretching helps to improve mobility. 

Without strength, flexibility may do more harm than good. It is not the gold standard, despite what popular yoga influencers say on the Gram. Over-stretching without incorporating strength training can actually stretch ligaments and joints without preparing tissue fibers. Fascia and connective tissues may not recoil and regenerate properly if they are constantly in stretch. If you constantly pull a rubber band, it becomes loose and can snap. You don’t want that!

Mobility Is Necessary For Injury Prevention

Without full mobility in certain joints, you may not activate the right muscles or muscle groups during a specific movement. That can overwork other muscles, increasing the risk of injury and pain. Although accidents happen, you can avoid serious injury when you learn to tap into bodily cues. Mobility training can reduce the risk of injuries by conditioning your joints. That helps you keep the body supple and makes it easier to understand the body’s movements.

How To Train For Better Mobility

The great thing about mobility training is that you don’t need a gym to engage in various movements. Remember that you need not overexert yourself because the whole point of mobility training is to reduce the risk of injury. There are many online resources offering full-body mobility plans and targeted mobility workouts. A lot of people hold tightness in the hips, which can increase low back pain. Start with hip-opening mobility movements, which you can learn more about by clicking here. 

You have the ability to perform optimally, but you have to engage in the proper mobility training to do so. As you progress through your mobility workouts, you may notice that you feel stronger, experience less pain, and have greater range of motion. Mobility movements may unlock pain-free movement for you!

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