The right exercises can make you feel young and agile, especially as you get older. It’s not about building huge muscles or lifting heavy weights to feel youthful—it’s about being strong, flexible, and full of energy. Here are 10 daily bodyweight exercises that can help you achieve that feeling of youthfulness and fitness....For More CONTINUE THE FULL READING▶▶
As we age, our ability to move naturally decreases, causing our muscles and joints to become tighter and less flexible. This can make simple tasks like bending down to pick something up a real challenge, and if left unaddressed, it can become even harder to regain mobility.
To combat this, incorporating these 10 bodyweight exercises into your routine can help you feel youthful and fit. These exercises target weak muscles, stretch tight muscles, and improve overall balance, reducing pain and enhancing posture. Additionally, they can boost your strength and athleticism. Some of these exercises also include dynamic stretches that enhance joint and muscle mobility while gently increasing your heart rate in a low-impact way.
Put together, these exercises will transform your body and make you feel a lot younger and fitter. Even better, you can do these every day so you can enjoy faster improvements that last.
Continue reading for the 10 best bodyweight exercises to feel youthful and fit. And when you’re finished, don’t miss these 10 Functional Strength Exercises To Boost Mobility as You Age.
Hip Flexor Stretch, Sets: 3, Reps: 30 seconds per side
Get on one knee with your feet in line and your hip directly above your knee. “Posteriorly tilt” your pelvis by lifting your belly button up. Then, push your hip forward until you feel a light stretch in the front of your hip. Hold that for 30 seconds, and breathe.
Hip Bridges, Sets: 3, Reps: 10
Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.
Pushups, Sets: 2 to 3, Reps: 6
Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don’t let your hips sag. Lower yourself, and keep your elbows close to your body as you descend. If you can’t do them from the floor, do them from an elevated surface like a table, bench, stairstep, etc.
Bird-Dog, Sets: 3, Reps: 8 per side
Get on your hands and knees with your hands below your shoulders and your knees below your hips. Keep your lower back flat. Reach with opposite arms and legs. Think about kicking out your heel until you feel your glute turn on. Repeat.
Wall Slides, Sets: 3, Reps: 10
Stand with your head, shoulders, and glutes against a wall. Press your forearms flush against the wall. (There should be no space between your skin and the wall). Squeeze your glutes, and press your lower back against the wall while sliding your forearms up and down the wall.
Band No Money, Sets: 3, Reps: 15
Hold a resistance band with your palms up in front of you while keeping your elbows tucked into your torso and your shoulder blades squeezed together. Spread the band while keeping your elbows against your body until your forearms are parallel to each other. Return to the starting position, and repeat.
Bear Crawls, Sets: 2 to 3, Reps: 10 yards
Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.
Pec Stretch, Sets: 3, Reps: 20 seconds
Place your forearm and elbow along a wall or doorway so they make a 90-degree angle. Keep your elbow around shoulder height. Then, lean forward until you feel a gentle stretch in your chest. Hold that stretch. Repeat on the other side.
Spiderman Lunge With Reach, Sets: 2, Reps: 5 per side
With your left leg, lunge forward and left about 30 degrees. Place both hands on the ground while keeping your elbows locked, and press your trailing knee to the ground. Squeeze the glute of the rear leg, and extend your right arm to the sky while watching your hand with your eyes. Maintain a neutral arch in your lower back throughout. Stand up and switch sides.
Walk, 30+ total minutes a day
This is a must for anyone who wants to feel healthy, active, and energized. The benefits are fantastic and they range from your heart health to your mental health. It doesn’t matter if you did a hard workout in the gym or it’s your “day off”; you should walk every single day. Aim for at least 30 total minutes. If you can’t do it in one walk, spread it throughout the day.
