As you age, especially after your 40s, maintaining strength, mobility, and overall fitness becomes even more important. Many people over 40 experience muscle loss, reduced flexibility, and joint pain, making it necessary to follow a comprehensive exercise routine to help the body stay healthy and flexible.
The key to strength and fitness is focusing on functional movements that help build muscle, improve balance, and increase mobility. These exercises target key muscle groups, while enhancing stability and flexibility. This helps you stay active, limit injuries and contribute to a long life.
1. Squat with dumbbells
Squat is one of the effective exercises to build strength for the lower body, maintain mobility, and increase stability of the core muscles. Squats with dumbbells help you have a better exercise position, while reducing stress on the lower back and knees.
Use both hands to hold dumbbells near your chest. Stand with your feet shoulder-width apart, supporting your core. Lower yourself into a squat, keeping your chest up, knees in line with your toes. Increase your heels to stand up. Do 10 reps.
2. Push-ups
Push-ups help strengthen the chest, shoulders, and tricuspid muscles, while also affecting the core muscles to maintain balance. This exercise helps maintain the strength and endurance of the upper body.
Start in a high plank position with your arms shoulder-width apart. Lower your chest to the floor, keeping your elbows at a 45-degree angle. Push yourself back to the starting position, stretching your arms out. Do 12 reps.
3. Bending to pull the dumbbells
Maintaining back strength is important for posture and injury prevention, especially as you age. The curling exercise focuses on the psoas, trapezoides, and rear shoulders, increasing stability of the upper body, reducing the risk of back pain.
Use both hands to hold the dumbbells. Bend your hips, keep your back straight, and tighten your muscles. Pull the dumbbells towards your torso, squeezing your shoulder blades together tightly. Lower the dumbbells in a controlled manner. Do 10 reps.
4. Soap rolls
Exercises help strengthen the handlebars, support the spine, and improve shoulder mobility. This exercise is especially beneficial for maintaining joint health and preventing stiffness.
Hold the bar of a single bar with your hands. Tighten your body with your arms completely straight, keeping your shoulders tight. Hold for 30 seconds.
