If you can master these 4 morning exercises at age 55, you’re healthier than most 45-year-olds

Master these four moves and feel younger.

When most people think of aging and fitness, they imagine a rapid decline in strength and mobility. That’s no surprise, considering science has shown that as we age, we gradually lose muscle mass and stiffen our joints, which can make it harder to do things we used to do without thinking, like getting up from a chair or carrying groceries.

However, the reality is much more reassuring: Many adults in their 50s and 60s can still maintain good functional strength, balance, and endurance, especially if they remain physically active.

Research shows that chronological age is actually not enough to predict physical ability. Far more important to fitness are strength, mobility, and cardiovascular fitness. Research shows that older adults who maintain higher levels of muscle strength have a significantly lower risk of disability and chronic disease as they age.6254a4d1642c605c54bf1cab17d50f1e

We chatted below James Bickerstaff, CPTThe OriGym personal trainer shares four basic morning exercises that, if mastered after the age of 55, show greater fitness than many young adults.

“These movements test multiple components of fitness simultaneously, including strength, balance, coordination, and endurance,” Bickerstaff explains. “If someone in their mid-50s can perform consistently with good control, it often reflects a high level of functional fitness.”

Read below for exercises and step-by-step instructions. Be sure to check these four things when you’re done. Standing exercises that restore muscle tone better than weight training after 60.

bodyweight squat

Squats are widely considered to be a non-negotiable functional exercise because they mimic sitting and standing movements that people do dozens of times every day.

“Bodyweight squats target your glutes, quadriceps, and core while supporting balance and joint health, and are one of the clearest indicators of lower body strength and mobility as you age,” says Bickerstaff.

manner:

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Keep your chest straight and your core engaged.
3. Lower your hips back as if you were sitting in a chair.
4. Distribute your weight evenly between your heel and midfoot.
5. Lower until your thighs are approximately parallel to the floor (or as far as is comfortable).
6. Press through your heels to return to a standing position.
7. Complete 3 sets of 12-15 repetitions. Rest 45-60 seconds between sets.

incline push up

Push-ups are a classic way to measure upper body strength and core stability. However, doing it on an inclined surface (using a counter, bench, wall, etc.) can reduce the strain on your joints.

“Upper body strength naturally declines with age, but being able to do push-ups, even on an incline, indicates good chest, shoulder and core stability,” Bickerstaff explains.

manner:

1. Place your hands shoulder-width apart on a sturdy countertop, bench, or wall.
2. Lower your legs back so your body is in a straight line.
3. Tighten your core and keep your shoulders slightly back.
4. Bend your elbows and slowly lower your chest toward the surface of the water.
5. Keep your elbows at about a 45-degree angle to your torso.
6. Press with your palms to return your body to the starting position.
7. Do 3 sets of 10-12 reps, resting 45-60 seconds between sets.

reverse lunge

Lunges are a highly underrated exercise. It tests your leg strength, balance, coordination, and joint stability all at once. “Mastering the reverse lunge will give you excellent joint control and lower body stability,” says Bickerstaff.

manner:

1. Stand tall with your feet hip-width apart and your arms relaxed by your sides.
2. Bend your core and keep your chest straight.
3. Step one foot back and get into a lunge position.
4. Lower your back knee toward the floor, keeping your front knee aligned over your ankle.
5. Pause for 1-2 seconds at the end of the movement.
6. Push through your front foot to return to the starting position.
7. Repeat with the opposite leg.
8. Do 3 sets of 10 reps per leg. Rest 45-60 seconds between sets.

forearm plank

The traditional forearm plank is a great core exercise because it activates multiple muscle groups at the same time, including your abs, glutes, and shoulders.

“A strong core is one of the biggest predictors of overall fitness as we age,” Bickerstaff explains. “If you can hold a plank, it usually indicates good core endurance and spinal stability.”

manner:

1. Lie face down on the floor or an exercise mat.
2. Place your forearms on the ground, with your elbows directly below your shoulders.
3. Extend your legs back and press your toes into the floor.
4. Lift your body so that it is in a straight line.
5. Engage your core and tighten your glutes to maintain stability.
6. Avoid lowering your hips or lifting them too high.
7. Hold the position for 20-30 seconds. Repeat for a total of 3 rounds, with 45-60 seconds of rest between rounds.