1. Resistance band exercise
Maintaining strong back muscles is important for posture and overall strength. Resistance band exercises improve upper body strength while also preventing the slouched posture that many men develop over time.
This exercise is gentle on the joints, strengthening the latissimus dorsi, trapezius and posterior deltoids.
Sit on the floor with your legs straight. Thread the resistance band through the soles of your feet, using your hands to hold the band in place and stretch the ends. Pull the band toward your torso and squeeze your shoulder blades together. Slowly release your hands back to the starting position. Repeat 12 times.
2. Incline push-ups
Basic push-ups can be hard on your shoulders and wrists as you age. Incline push-ups are a safer alternative that puts less stress on your joints while still strengthening your chest, shoulders, and triceps.
Place your hands on a raised surface, such as a bench. Lower yourself down, keeping your elbows at a 45-degree angle. Push yourself back up to the starting position. Do 12 reps.
3. Squat
Squats are a fundamental move that helps keep your legs strong and functional. They strengthen your quads, glutes, and core, while also improving flexibility and balance.
Squats also help maintain mobility for everyday activities like standing, bending, and walking.
Stand with your feet shoulder-width apart and your abs tight. Lower your hips back and push down as if you were sitting in a chair. Push through your heels to stand up. Repeat 12 times.
4. Bridge Pose
Weak glutes are one of the factors that contribute to lower back pain and poor posture. This condition becomes more common after age 50.
Bridge pose strengthens the posterior chain, improves hip mobility, and protects the lower back. It also engages the core, which helps maintain stability.
Lie on your back with your knees bent and your feet flat on the floor. Press into your heels and lift your hips, squeezing your glutes. Lower yourself back down in a controlled manner. Do 12 reps.
