An exercise routine for men and women from the age group of 50-65 years does not have to be very different from what younger men and women follow. The biggest distinction is that the intensity, frequency and safety need to be taken into consideration. Aged people may not recover as quickly as they recover in their youth and they have greater potential for injury. An effective exercise routine should combine elements of both resistance training and cardio-vascular exercises. Resistance exercises to strengthen muscles will help you maintain a healthy bone mass and prevent age-related muscle loss. They also speed up metabolism and enhance the immune function. On the other hand, strength training allows the body to perform everyday activities such as climbing stairs and getting out of your chair with ease. They also reduce the risk of falling and improve the quality of life.
Superman
The superman is the best exercise to strengthen upper and lower back muscles. If done regularly, this exercise may help alleviate back pain that is related to weak back muscles. The superman works your glutes and your hamstring muscles.
To begin, lie straight and face down on the floor or an exercise mat. Simultaneously, raise your arms, legs and chest off the floor and hold this contraction for two seconds. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling. Repeat 10-15 times.
Wall push-ups
Wall push-ups are a good exercise to strengthen and add definition to your chest, arms and shoulders. Face a wall, standing a little farther than arm’s length away. Keep your feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder-height and shoulder-width apart.
Slowly breathe in as you bend your elbows and lower your upper body towards the wall in a slow and controlled motion. Keep your feet flat on the floor. Hold the position for a second. Breathe out and slowly push yourself back until your arms are straight. Repeat 10-15 times. Rest and then repeat three to four times.
Hip thrust
Hip thrust targets glutes specifically, and works on the lower abs, quadriceps, hamstrings and calf muscles. It improves speed and endurance. Lie on your back on the floor with your feet comfortably apart (15-20 inches).
Raise your hips as high as possible, lower and then repeat 10-15 times. At the conclusion of your set, you can perform a dozen quick pulses to maximise the intensity in the glutes area.
Plank
Plank is one of the best exercises for core conditioning, but it also works your glutes and hamstrings, supports proper posture and improves balance. To begin, lie on the floor with elbows directly beneath your shoulders and legs fully extended.
Raise the torso into the air until it makes a straight line from the shoulders to the ankles. Tighten the stomach, squeeze your butt and hold this position for 30 seconds to a minute.
Leg extension
Leg extensions target quadriceps. It is a simple movement, which occurs at only one joint — your knees. Leg extensions strengthen your quadriceps. They can be performed on a chair. To begin, sit on a sturdy chair with your back supported by the chair. Only the balls of your feet and your toes must rest on the floor. Put a rolled bath towel at the edge of the chair, under your thighs for support. Breathe slowly. Breathe out and slowly extend one leg in front of you as straight as possible, but do not lock the knees. Flex your feet to point toward the ceiling. Hold this position for a second. Breathe in as you slowly lower your leg back down. Repeat 10-15 times. Repeat with other leg.
— The writer is a celebrity fitness trainer, professional black belt holder of Shaolin Kung Fu and a champion in kickboxing. He has been in the field of fitness since the past eight years.
