As humans get older, they don’t have to sacrifice strength and mobility. Indeed, partaking in activity after age 55 is the best remedy to safeguard muscles, enhance balance and keep independence. The exercise of only 2 minutes a day can help to ease stiffness, improve heart health, and help with daily activities. The secret is picking those moves which will help to strengthen the joints without undue stress. Next to no equipment is needed for these simple workouts, and they can be modified to suit a variety of fitness levels, which make them great choices for developing a healthy lifestyle.
Brisk Walking
Walking around for 20-30 minutes is one of the simplest activities to start. It’s also fun for the most part, it pumps up the blood flow to the heart, strengthens the legs, increases endurance and overall fitness.
Chair Squats
The chair squat is a great exercise for the glutes, hips and thighs as it involves the basic movement of sitting and standing. They make activities easier, such as getting up stairs and climbing out of a car, and they help improve balance.
Wall Push-Ups
Wall Push Ups are a great exercise for beginners to build up their arm, shoulder and chest strength. They’re lightweight and do not itch against the back or wrists and are an ideal way to get your upper-body fit.
Heel Raises
When moving up and down onto the toes and gradually releasing, these focuses on the calves and ankles. This simple exercise strengthens the lower leg, adds stability to your walk and balances out your walking pattern.
Step-Ups
The low platform provides extra strength for the legs and helps to enhance stability and coordination. It also helps to ensure the movement of the knees is healthy and aids in the preparations that the body places itself for activities such as climbing the stairs throughout the day.
Bird Dog
During this exercise, the bird dog works out the core, lower back and hips which helps to promote proper posture. Slow, controlled movements enhance one’s balance, stability and spine without undue stresses.
Glute Bridges
Glute bridges work the hips, glutes and core. The well-developed glutes help to walk better, decrease stress on knees, lower back and boost low body strength.
Standing Leg Swings
Front to back swing of legs is gentle but increases hip mobility/flexibility. Relaxing of stiff joints, increased range of motion and a good warm up before other types of exercise.
Plank Hold
Planks (modified or regular) for 20-30 seconds will build up strength in core, shoulders and back. Ongoing practice improves stability, posture and control of the body in everyday tasks.
Gentle Stretching
Stretches after workout help stretch the muscles, reduce tightness and improve flexibility particularly in the hamstrings, chest, shoulders and hips. This also helps relax the body and aids in faster recovery from exercise.
About the Author
