"A fitness professional insists on these exercises": A trainer reveals four exercises to maintain body health and strength with age
Trainers Milad and Ryan from Tailored Fit PT have shared an Instagram Reel featuring a four-exercise anti-aging mobility routine. This routine, which includes step downs, dumbbell shoulder rotations, split squats, and the couch stretch, is designed to improve joint mobility, muscular strength, and flexibility, key elements in maintaining function and reducing pain as we age.
As our bodies age, the risk of injury and aches and pains in daily life can increase due to decreased mobility. To perform this routine, you'll need a pair of light dumbbells and a step, though any raised surface like the bottom step of a staircase can be used instead.
Step downs help improve lower limb control, balance, and knee mobility. Dumbbell shoulder rotations enhance shoulder stability and range of motion. Split squats build leg strength and hip mobility, while the couch stretch is a deep hip flexor stretch that alleviates tightness caused by prolonged sitting, improving hip mobility.
These exercises target mobility and strength around the hips, knees, and shoulders, areas that typically lose flexibility and strength with aging. By implementing them regularly, you can support pain-free movement, posture, and injury prevention.
Tailored Fit PT advises performing these mobility exercises consistently, such as twice a week, and focusing on controlled movements to safely improve joint function. Additionally, hip-strengthening exercises can also be beneficial.
This routine is suitable for people of all ages and targets muscles and joints across the entire body. Incorporating mobility and strength exercises into a weekly routine can support the body as it ages, counteracting the common loss of muscle mass and flexibility that comes with aging.
The four exercises in this routine specifically target areas prone to injury and discomfort, such as the shoulders and knee joints. By committing to strength and mobility exercises, you can help maintain functionality and independence as your body ages. Regular practice of these exercises can lead to improvements in how your body feels and moves.
The video above demonstrates the moves and recommended repetitions for each exercise in the routine. For more routines like this one, try the favourite exercises for longevity.
- Science has shown that maintaining muscular strength, flexibility, and joint mobility is crucial for reducing pain and preventing injury as we age, aspects that the four-exercise anti-aging mobility routine from Tailored Fit PT addresses.
- The two key concerns in the aging process are the potential loss of muscle mass and flexibility, issues that can be counteracted by incorporating mobility and strength exercises into one's weekly fitness routine.
- Incorporating exercises like step downs, dumbbell shoulder rotations, split squats, and the couch stretch into a regular fitness-and-exercise routine can provide health-and-wellness benefits such as improved balance, posture, and injury prevention for individuals of all ages.
