Are you looking for exercises you can do to strengthen your entire body when you are 60?
As you get older, it becomes increasingly important to keep your body strong, flexible and mobile.
It is essential if you want to stay independent and injury free.
According to the CDC, regular exercise is one of the most important things you can do for your health as an older adult.
It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles get stronger so you can carry on with daily activities without becoming dependent on others.
While any exercise is better than none at all, some are more helpful in helping you tone your body.
Do a combination of resistance training, cardio, and flexibility exercises throughout the week.
A simple daily habit of walking combined with stretching exercises is a great way to maintain your vitality, mobility and flexibility.
For strengthening, safe, joint-friendly exercises that challenge your entire body, this is a great start.
This is an area that many older adults often miss in their daily exercise routines.
But it’s also a crucial part of keeping your body strong.
Not sure where to start? Do not worry.
This one strengthening exercise can be particularly helpful when adding core strength and working your legs and arms.
It’s a safe, full-body workout that you can do with your body weight and no equipment.
The exercise is called the bird dog.
It is a balance and stability-enhancing exercise that also strengthens your entire body.
What is the bird dog?
The bird dog is a safe, joint-friendly bodyweight workout that improves your balance and strength.
It encourages the use of core strength to maintain a neutral spine and relieves pressure from your back.
You start this exercise on all four, slowly lifting one leg and arm to add balance work to the remaining leg and arm.
In the top position, this workout requires stability and balance.
The dynamic movements of your arm and leg also stimulate the use of your upper and lower body. It also promotes great range of motion and mobility in your lower body.
If you do this exercise correctly, you will improve almost all parts of your body.
This bodyweight workout is suitable for people of all fitness levels and is also joint-friendly.
Perform this workout 2-3 times a week to strengthen your body, prevent injuries and relieve back pain.
How do you make a bird dog?
Stand on a yoga mat on all fours with your knees and hands on the floor. Adjust your knees so that they are directly under your hips and your hands under your shoulders. Keep a neutral spine and engage your abs and core before starting. Squeeze your shoulder blades together and slowly lift your right arm and left leg at the same time. Pause when they reach your shoulder and hip level. Hold this pose for 2-3 seconds and return to the starting position. Switch sides and repeat. That’s one representative. Complete 2-3 sets of 10 reps.
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