"Trainer Reveals Essential Exercises for Maintaining Youthful Fitness: Discover Four Anti-Aging Workouts for a Healthy and Robust Body"
Aging bodies may face an increased risk of injury and aches and pains, but a new routine of mobility exercises shared by trainers Milad and Ryan from Tailored Fit PT on Instagram could help keep the body injury-resistant.
The routine, which requires a pair of light dumbbells and a step or any raised surface, consists of four exercises: step downs, dumbbell shoulder rotations, split squats, and a couch stretch. These exercises target muscles and joints across the entire body, including the hips, shoulders, legs, and back.
The video above demonstrates the exercises and their recommended repetitions. Similar mobility routines suggest committing to about 10 minutes daily, performing movements with controlled repetitions such as 10-15 reps per exercise to maintain and enhance joint health and function.
Tailored Fit PT also highlights additional anti-aging mobility exercises. The Cat-Cow Stretch enhances spinal flexibility by moving between arching and rounding the back in a controlled manner. Hip Circles promote hip and lower back suppleness by gently rotating the hips in circular motions. Shoulder Pass-Throughs with a Band improve upper-body range of motion by passing a resistance band overhead and behind the back gently.
Other related PT sources emphasize Terminal Knee Extensions (TKEs) to support knee joint strength and stability, performed with around 15 reps each leg. Assisted Sissy Squats for quad strength and knee support, usually done slowly for 5-8 repetitions to reduce injury risk. Wall Slides to improve shoulder mobility and control, generally done by sliding bent elbows up and down a wall with good posture.
Incorporating power-based exercises, such as fast sit-to-stands or step-ups, can enhance neuromuscular function and proprioception, crucial for fall prevention and maintaining independence. These should be tailored to individual ability and done with focus on control and speed rather than heavy loads.
Regular practice of these exercises can lead to improvements in how the body feels and moves. They strengthen, lengthen, and support muscles and joints, helping to counteract the natural loss of muscle mass and flexibility that comes with aging. For more routines like this one, try exercises for longevity.
Staying active and committing to strength and mobility exercises can help maintain functional independence as bodies age. Subscribe to the Fit&Well Newsletter for achievable workout ideas, health tips, and wellbeing advice to help you stay fit and healthy as you age.
- Strength training exercises, such as Terminal Knee Extensions (TKEs) and Assisted Sissy Squats, can help support knee joint strength and quad strength, respectively, which is crucial in maintaining independence during aging.
- Incorporating flexibility exercises like the Cat-Cow Stretch and Hip Circles into daily routines enhances spinal flexibility and hip and lower back suppleness, respectively, helping counteract the natural loss of flexibility that comes with aging.
- Adding power-based exercises, like fast sit-to-stands or step-ups, to workouts can improve neuromuscular function and proprioception, benefiting fall prevention and overall fitness and health during the aging process.
