As people age, decreased physical activity often contributes to weight gain and various health issues such as high blood sugar, elevated blood pressure, cholesterol problems, and osteoarthritis. Additionally, aging brings a natural decline in bone density, flexibility, strength and balance.
Incorporating anti-ageing exercises into your routine can help regain lost strength and maintain fitness as you age. Activities like a daily walk, swimming or targeted exercises can combat age-related issues. Workouts such as strength training, cardiovascular exercises, and yoga are highly effective in reducing the risk of injuries and managing chronic conditions. Staying active is key to ageing gracefully and staying healthy.
Let’s check out the 6 best anti-ageing exercises below:
Squats
It is simply a powerhouse exercise, which can be done by standing with feet and shoulder-width apart. Then, push your hips back and bend your knees, lowering down until your thighs are parallel to the ground, making a sitting in a chair position. After being in this position, return to the initial position by evenly pushing with the whole foot.
Lunges
To perform a lunge, start in a standing position and then take a big step forward with one foot, bending both knees until your back knee nearly touches the ground. Then, return to the initial position by pushing the front foot to stand up again. Repeat the same with the other side.
Planks
Begin in a push-up position with your hands and fingertips touching the ground. Hold your body straight from your head to your heels and stay stable. If you have joint pain in your wrist, you can use your elbows during this exercise.
Press/Push-ups
After maintaining balance and stability, you can also do simple press/push-ups to build strength. To do so, start in a plank position, lower your body, push back to the same position, and elevate further from there while stretching your elbows.
Bird-Dog
There is no need to change position from planks/ push-ups, but now place your hands and knees touching the ground. Then, take your right hand and left leg and extend both of them while keeping your neck upright and straight. After completing one round, bring them back to the first position and repeat it with the opposite hand and leg.
Foam roll
This exercise is helpful for all sore or tight muscle areas. To do it, pinpoint those areas and slowly lower the targeted area on the roller’s centre. Lower your body onto the foam roller until you reach a point of discomfort, but it shouldn’t be painful. Afterwards, simply hold it there for a few seconds and then gradually elevate the target area from the foam roller.
Remember to maintain proper breathing during all the exercises and consult a doctor before incorporating anti-ageing exercises into your daily routine.
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