Fitness experts have revealed the most effective exercises for people in their 50s to maintain their independence in old age. According to personal trainers, incorporating strength training into one’s routine now can significantly improve the quality of life in their 70s, 80s, and 90s.
Many people strive to remain healthy during retirement, but achieving this goal requires proactive steps, including regular exercise, specifically strength training. Fitness and nutrition coaches Milad and Ryan, also known as Tailored Fit PT, emphasised the importance of strength training for aging individuals in an Instagram post.
They stated: “Trust me when I say this – strength training is the ultimate quality of life booster for ageing parents. It’s so crucial that I’d encourage you to do whatever it takes (yes, even begging) to get them started.”
In an accompanying video, they added: “If your parents aren’t actively working on their strength in their 50s and 60s then don’t expect them to be independent in their 70s, 80s and 90s.”
Step-up with knee drive
The first exercise involves stepping onto a low platform or stair while holding a weight and bringing the knee up high and placing it back down again in a controlled way.
“Not only this strengthen the legs, but also improves balance and stability at the same time,” the coaches said. If this is too difficult you could start by performing a lunge while holding weights going slow on the way down.
Single-arm rows
These are designed to strengthen the upper back and improve posture. The coaches said: “This is going to ensure they have pain-free shoulders when they dress themselves or even play pickleball.”
To perform this movement place one hand on a bench for support while the other arm lifts a weight back and up. Keep your legs apart for more support. They added: “Use light weights or resistance bands to begin.”
Goblet squats
These are “excellent” for overall lower body strength and mobility. This is a squat combined with holding a light weight by your chest.
“Not only is this a very functional exercise but translates extremely well to activities of daily life like getting up from the bed, but also improves hip mobility and core strength as well,” they said.
Bicep curl to press
Using dumbbells you perform a curl and then lift the weights above your head and down to repeat. The coaches said: “This is going to improve grip, bicep and shoulder strength all in one movement, which is integral in tasks like carrying groceries into the house or putting away dishes in overhead shelves.”
Begin your fitness journey with lighter dumbbells and progressively move on to heavier weights. However, it’s the regularity of your workouts that truly matters.
The fitness experts emphasised: “Remember, consistency is key. Even starting with two to three sessions a week can make a significant difference in their overall health and independence.”