If you’ve reached the stage of your 50s and above, taking care of your body is more important now than ever before. The reason for this is neglecting to eat a healthy diet and stay active will cause your body to begin to break down. You will lose muscle mass, your metabolism will drop, and you will end up aging even faster. The result of neglecting your self-care at this point will result in a reduced quality of life. In order to avoid this, you have to exercise. By doing so, you will feel younger and move better. So we’ve put together a quick floor routine that will help reverse aging after 50.
When it comes to the type of exercise you should do, it’s important to perform a combination of both cardio and resistance training. The real key player to prioritize in your routine is strength work, as it will help to build muscle and slow down the aging process. We’re here to help you reach your fitness goal and have a speedy workout for you to start doing ASAP, so listen up.
If you haven’t been active and are just starting out, you can begin with a simple bodyweight floor regimen. The routine below is low impact and can be performed anywhere. If you want, you can also complete this workout every day to build up your strength and endurance. You’ll quickly feel the benefits once you start doing it regularly.
Read on to learn more about how you can reverse aging after 50 with this routine. And next up, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
For this move, assume a pushup position while keeping your shoulders in line with your wrists and your back straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you’ve reached the bottom, take your hands off the ground, then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep.
If this variation of the pushup is too challenging, you can perform regular pushups at an incline, such as a sturdy bench. Perform 3 sets of 10 to 15 reps.
Related: The #1 Weight Training Workout To Reverse Aging After 40, Trainer Says
For the bodyweight squat, keep your torso upright and core tight as you sit back onto your heels and hips until they are parallel to the ground. Then, come back up, flexing your glutes and quads at the top. Perform 3 sets of 15 reps.
Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says
Next is a single leg glute bridge. Start this exercise by laying on your back with both knees bent. Pick one leg up, and raise it into the air with it straight. Keeping your core tight, drive through the heel of the leg that’s on the ground. Flex your glute hard at the top of the movement for two seconds, then come back down. Perform 3 sets of 10 to 15 reps on one side before switching over to the other.
Begin this split squat in a staggered stance—one foot should be in front, and your other foot should be behind you with your toes firmly planted into the floor. Keep your chest tall and core tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Perform 3 sets of 10 reps with each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more