As you age, everyday tasks can become increasingly challenging. However, incorporating a strength training program into your routine can help offset the natural effects of getting older and maintain independence. Personal trainer Jennifer Martin shares her workout with us, specifically designed for those in their late 50s and 60s.
Martin’s goal is to improve balance, mobility, and overall body strength, making daily activities easier. The exercises are tailored to everyday life, focusing on movements like getting up from a couch or carrying groceries without discomfort.
To start, you’ll need basic equipment such as a balance ball, resistance bands, dumbbells, and an exercise mat. If not all the equipment is available, choose which exercises are feasible for your current setup and incorporate them into your regular routine.
Martin’s workout consists of eight moves:
1. Kneel-to-stand: Targets quads, hamstrings, glutes, and core.
2. Squat on balance ball: Strengthens core, improves balance, and reduces lower-back pain.
3. Hamstring curl: Alleviates lower-back pain and increases hip flexibility.
4. Push press: Improves shoulder mobility and builds confidence in daily tasks.
5. Standing march: Builds core strength, stability, and improves balance.
6. Split squat with twist: Enhances balance, proprioception, and overall coordination.
7. Bent-over row: Improves muscle imbalances and pelvic floor strength.
8. Bird dog: Improves balance, mobility, and alleviates back pain.
By incorporating these exercises into your routine, you can future-proof your body and maintain independence as you age.
Source: https://www.fitandwell.com/exercise/strength-workouts/an-expert-trainer-uses-these-eight-moves-to-help-her-parents-improve-their-strength-and-balance