Forget cardio for a moment! To reverse the effects of aging on the body, focus on strength training. A physiotherapist recommends trying these five exercises, backed by science. You can use your bodyweight or add adjustable dumbbells or weights to increase resistance and intensity.
These simple compound exercises can help fight against sarcopenia, muscle mass loss that accelerates after 50 years old. Research shows it’s both preventable and reversible in just 12 weeks with the right exercises. Here are the five exercises:
1. Squats target the hips, quads, hamstrings, glutes, back, and core. It improves trunk stability and endurance, making everyday activities easier. Try two sets of 10 reps, holding a weight for increased intensity.
2. Modified crunches benefit your back and core muscles, including the transverse abdominis and multifidus. Start with two sets of 15 reps, holding your knees slightly bent.
3. Glute bridges target your glutes, hips, and lower back. Aim for one to two sets, squeezing your glutes as you move.
4. Diamond push-ups emphasize triceps harder by adjusting hand position. Perform two sets of 10-15 reps, lifting your knees away from the floor for increased intensity.
5. Single-leg glute bridges target your outer glutes and work one side of your body at a time. Aim for one to two sets, squeezing your glutes as you move.
These exercises contribute to better posture, reduced risk of injury, and defying the effects of aging. Compound exercises targeting multiple muscle groups are effective because they challenge multiple large muscle groups simultaneously, coupled with progressive overload – increasing intensity and/or volume over time.
Source: https://www.tomsguide.com/wellness/fitness/physiotherapist-reveals-the-5-exercises-that-reverse-aging-and-theyre-backed-by-science