5 Daily Exercises To Build Real World Strength After 50
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1. Squat or Chair Sit
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“This movement is essential to daily life, mirroring the action of standing up from a chair or toilet, walking up stairs, and getting on/off the floor,” North tells us. “It builds strength in the legs, glutes, and core, improving balance and versatility to help prevent falls. Note that the inability to stand up from the toilet is one of the primary factors that leads to assisted living.”
How to perform:
- Stand tall with your feet shoulder-width apart.
- Extend your arms in front of you or place your hands on your hips. Use a chair for support, if necessary.
- Bend at the knees and hips as you lower into a squat.
- Use control to descend until your thighs assume a “sitting” position or lower.
- Press through your heels to return to standing.
- Perform 2 to 3 sets of 10 to 15 reps.
2. pushups or Modified Pushups
“A primary upper-body pushing movement, pushups strengthen the chest, shoulders, and triceps, which are vital for tasks like pushing open heavy doors, pushing a shopping cart, or lifting ourselves up after a fall,” North points out.
How to perform:
- Begin on all fours on a mat, placing your hands just outside shoulder-width.
- Rest your knees on the ground so your body is straight from head to knees.
- Activate your core and keep your back flat.
- Bend your elbows to lower your chest toward the ground.
- Press back up.
- Perform 2 to 3 sets with 10 to 15 reps.
3. Dumbbell or Banded Rows
“This is a crucial pulling exercise that counteracts the forward-leaning posture common with age, stooping, and desk work,” North tells us. “It strengthens the back and bicep muscles used for everyday activities like opening doors, vacuuming, and pulling items toward you. It helps us to maintain better posture.”
How to perform:
- Anchor a resistance band to a sturdy pole at chest level.
- Stand tall, facing the anchor point.
- grab onto the band with both hands.
- Bend your elbows and pull the band toward your body.
- Squeeze your shoulder blades together.
- Extend your arms back to the start position.
- Perform 2 to 3 sets of 10 to 15 reps.
4. Plank
(The text ends abruptly here, so there are no instructions for the plank exercise.)