Lunge, squats and pushups: it’s never too late to start getting fit.
Classic exercises you can modify to your age and fitness level, and work on comfortably at home.
It’s never too late to get back into a fitness routine, regardless of your age. If you are spending a little extra time at home or cannot afford to get out to a gym, that is ok! Thankfully, there are plenty of exercises that you can do from the comfort of your own home.
It is important to remember to start slowly, and only push yourself as far as you can handle. Remember that it takes time to build muscle memory and you will notice over time that your routines get easier and you can challenge yourself further. Always check with your doctor, physiotherapist, or another medical professional before starting a new fitness routine.
It is very important to strength train after the age of 50 as a means to build muscle mass, bone density, decrease body fat, lower the risk of chronic diseases and of course, for mental health reasons. All you need to do is dedicate 25 to 30 minutes per day.
Here are a few fitness exercises that you can do at home:
Lunges.
Take it easy and be sure to only go as far down as your body will let you. With your left leg take a step forward, letting your other leg trail behind while you sink down and return into a standing position while using the heels of your feet first. From there, take the opposite leg and do the same thing. Do only a few reps and increase the amount as you get more comfortable.
Modified Pushups.
It is important to keep up your body strength during these years. Muscle strength is important to prevent other health issues such as cardiovascular disease.
Lay face down on a mat on the floor with the tops of your feet on the ground. Keeping your legs on the ground, push up on the palms of your hand, elbows bent, allowing your torso to come off the ground. Hold for as long as you are comfortable and then let yourself fall slowly back to the ground. Again, only do as many reps as you can and let yourself build your strength and endurance over time.
As analternativet
o this, you can lean your hands against a wall (facing the wall) and push yourself towards the wall and back, mocking a push up from an up-right position
Chest Fly with Stability Ball.
Stability balls are an excellent addition to your fitness equipment. It will keep your body steady and ensure your body remains supported. With a pair of dumbbells close to your chest and your head and shoulders on the top of the ball and fit hip-distance apart, raise the weights together, palms inward, above your chest until they touch. Next, lower your arms slowly back down to your sides. Remember to always keep a slight bend to your elbows and only do as many reps as you can. Other exercises you can do on a stability ball include tricep curls, crunches, and overhead curls.
Squats. Stand hi-distance apart, with your knees, hips and toes facing forward. Bend your knees and extend you bum back (picture yourself sitting on a chair). Keep the weight of your body in your heels. Stand back up and repeat. Start with reps of 8 and work your way up from there.
There are many fitness routines that you can begin introducing to your day, but keeping active in any form will help build up your tolerance. Simply walking to the mailbox instead of driving, doing a few squats while you brush your teeth, or even taking a bike around the block will be a positive influence on your life. Remember to always speak with your doctor to ensure that any underlying health problems can be properly incorporated into your routine.