Three Exercises to Support Healthy Aging
By Kim Lyons, Celebrity Fitness and Nutrition Coach
I’ll turn 51 this summer, and with each birthday the idea of pounding my body in the gym like I did in my 20s becomes less and less appealing! My personal goal, and the goal I help my clients achieve, is to love exercise well into our later years.
It’s without dispute that exercise can positively impact our physical health in many ways, as well as our emotional and mental well-being, especially as we age. A decline in skeletal muscle mass (atrophy) begins during the third or fourth decade of life, and approximately 10% of muscle can be lost by the time we’re 50 (Lexell et al. 1988).
Many people associate exercise with weight loss, but the benefits go far beyond losing a few pounds. Although there are many great things exercise can do for us, let’s focus on three that, in my mind, stand out above the rest:
- Prevents Bone Loss: Men and women lose bone density as they age. Post-menopausal women can lose up to 2% each year. Exercise is important to help counteract this age-related bone loss and restore bone density.
- Supports Immunity: Although the exact way exercise supports immunity is not fully understood, some scientists believe that the anti-inflammatory effects of physical activity enable better immune function. A 2018 study linked moderate exercise with lower rates of respiratory illness and fewer sick days off work.
- Improves Mood: Simply put, exercise makes us feel good. When we feel good, we do more of the things we love, and that’s important at all ages. Simple exercises can help ease some symptoms of anxiety and depression, improve relaxation, and create an overall sense of well-being.
The mission is to find exercises that feel good and can be done at home, without a ton of equipment. I recommend combination movements that combine upper and lower body exercises. Adding a bit of balance into the mix really helps engage your core muscles, allowing you to build stability that will help you in your day-to-day movements.
Here are three examples of combination movements that I recommend trying. Perform 8-12 reps on each side and repeat 3 times on each side for all 3 movements.
- High Plank with Knee Drive: Start in a pushup position. Bring one knee in towards the chest, then extend it up and out behind you.
- Reverse Lunge to a Balanced Biceps Curl: Take a large step to the back and bend both knees to a 90-degree angle. Push off the back foot, bring your knee up, and hold the knee high as you perform a bicep curl. Tip: Keep your elbows by your side as you contract the biceps.
- Modified Single Leg Squat with a Row: Stand in a staggered stance with your weight on the front foot. Using your back foot for balance, bend forward, keeping your back flat. Straighten the front leg (but don’t lock your knee!) and lift the elbows high into a row at the top of the movement. Tip: Keep your back flat and your shoulder blades squeezed together during the entire movement.
