Skip to main content

Over 60? This 5-Minute Bodyweight Workout Can Change Your Life

For those 60 and up, staying active is everything—to maintain your muscle mass, to have the fitness to continue enjoying your favorite activities, and to bolster your bone health while improving your stability to reduce falls. After all, the Centers for Disease Control and Prevention (CDC) says that upwards of 36 million older adults fall every single year, which can result in injuries such as hip fractures and even brain injuries, all of which impact quality of life. What's more, upwards of 30,000 older adults die each year due to a fall.

Having poor balance and stability as you age is far worse for you than you may realize. Believe it or not, balancing yourself is a cognitively demanding, total-body task—challenging not only your leg and ankle muscles but also your inner ear, your eyes, your joints, and your brain, all of which must coordinate to process a vast amount of information to understand where you are in space and to ensure that you don't fall.

"People who have poor balance don't live as long," Dawn Skelton, Ph.D., a professor at Glasgow Caledonia University in the UK, explained on the popular BBC health podcast Just One Thing. "It has more to do with the brain, and the brain being able to do the right thing. If it's not doing it well for balance, it's probably not doing it that well for your hormones and your cardiovascular system. It's a marker of decline."

This is why it's crucial that you incorporate some stability exercises into your strength training routine as you get older. If you'd like to improve your stability and your balance, I've put together a simple and quick (5 minutes!) routine that you can do at home with no weights or equipment whatsoever. Do this routine at least 2 to 3 times per week to see and feel results. It will help you stay active, maintain balance, and live a higher quality of life. So set your timer for 300 seconds and perform as many rounds of the following exercises back to back. And for more on reaping the benefits of exercise in your older years, check out The One Exercise That's Best for Beating Back Alzheimer's.


Plank to Pushup (3-6 reps each arm)

plank to pushup

Get into a forearm plank position with your back and core tight and your glutes squeezed. Start the exercise by pushing yourself up with one hand, and then finishing with the other. Return to the plank position, and then start the movement with the other arm. For some great exercises you can do, see these 5-Minute Exercises for a Flatter Stomach Fast.


Step Ups (8 reps each leg)

Step ups

Start by placing your foot on a low step, box, or bench. Keeping your chest tall and core tight, lean into the heel of the front leg and push off of it to step up. Flex your quad and glute at the top of the movement, then lower yourself under control before performing another rep. Perform all reps on one leg before switching over to the other.


Side Plank Hip Lift (6-8 reps each side)

side plank hip lift

Begin by setting yourself up against the wall with your heels, butt, and shoulders touching the wall. Get your shoulder in line with your wrist and feet stacked on top of each other. Keeping your core tight and glutes squeezed, tilt and flex your hips straight up and down, maintaining tension in your obliques.


Single Leg Deadlift Reach (6 reps each leg)

single leg deadlift reach

Stand tall with your arms vertically above your head and one knee elevated in front of you, as if you're walking up a stair. Then slowly lean your body forward as if to touch the ground with your fingers. As you do so, extend your elevated leg behind you. Keep your back straight throughout the move. Then return slowly to the starting position. And for more exercise news you can use, see here for The One Walking Exercise That Can Predict Your Death Risk, Says Study.

The post Over 60? This 5-Minute Bodyweight Workout Can Change Your Life appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Best Smoothie Habits for Weight Loss, According to Dietitians

When it comes to trying to lose weight , most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger . That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit . After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies . 1 Make weight loss your 'why' Don't assume a new smoothie recipe is right for you simply because i