Health and Me

Ishita Roy

5 Exercises To Age Better, Know What They Are

Push Ups

Pull Ups

Deadlifts

Squats

Calf Raise

As you age, you start to lose your balance, however, there are certain exercises you can do to ensure that you gain strength, stabilize your joints along with maintain muscles. These exercises will help you improve your balance, reduce risks of arthritis, type 2 diabetes, cognitive decline, and could prevent early death too. 

<h2>Here are 5 exercises that will help you age better and stay fitter. </h2>

Ensure that your hand placements is wider than shoulder width apart on the floor, with your fingers pointing forward. Start in a plank position with your body in a straight line from head to heels. Now, engage your core and glutes to hold this position. 

Keep your elbows at about a 45-degree angle from your body, do not flare our too wide. As you lower your body, keep your body in a straight line. Your chest should come close to the ground or touch it. 

Bend your elbows to lower your body, and press through your hands to straighten your arms to return to your starting position.

Start with a pull-up bar, grab it with your hands slightly wider than shoulder width apart. Use an overhand grip pr an underhand grip. Hand from the bar with your arms fully extended and your legs straight. Engage your core to avoid swinging. Aim to keep your body still throughout the movement. 

Make sure your shoulders are down and away from your ears. Engage your back muscles and pull your elbows down and back as you life yourself. 

Pull yourself up till your chin is above the bar. Keep your body as straight as possible. Lower yourself in a controlled manner until your arms are fully extended again. 

Stand with your feet about hip width apart, with your toes pointing forward. Make sure your weight is evenly spread between your heel, the outside edge of your foot, and your big toe. Hinge at your hips with a slight bend in your knees. Keep your back flat and chest up. You can also use a double overhand grip or a mixed grip on the bar. 

Ensure you back is flat and chest up, avoid rounding your lower back, as it can cause injury. Drive your hips forward as you lift, and keep your back straight. Your hips and shoulders should rise together. Keep the weight close to your body. 

Push through your heels and engage your glutes and hamstrings to lift the weight. Stand tall with your shoulders back, avoid leaning back. 

<h3><span rel="noindex">Squat</span></h3>

Stand with your feet shoulder width apart, with toes pointing straight ahead or slightly outward. If you use any weights, keep them in the center. 

Keep your back straight and chest up. Engage your core to stay stable. Make sure your knees follow the direction of your toes. 

Push your hips back and bend your knees to lower yourself and go as low as you can, while keeping heels on the floor. Push through your heels and extend your hips and knees to stand up. 

<h3><span rel="noindex">Calf Raise</span></h3>

Stand with your feet hip width apart. Place one or both hand on a wall, and stand on a stepper, with your heels off the stepper. Push through the balls of your feet and lift your heels off as high as you can. You will feel a stretch in your calves. Come back to the original position of your feet on the stepper, with heels off the stepper and continue doing it. With each rep you can feel your muscles engaging.

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push ups

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calf raise

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As you age, you start to lose your balance, however, there are certain exercises you can do to ensure that you gain strength, stabilize your joints along with maintain muscles. These exercises will help you improve your balance, reduce risks of arthritis, type 2 diabetes, cognitive decline, and could prevent early death too. Here are 5 exercises that will help you age better and stay fitter. Push UpsEnsure that your hand placements is wider than shoulder width apart on the floor, with your fingers pointing forward. Start in a plank position with your body in a straight line from head to heels. Now, engage your core and glutes to hold this position. Keep your elbows at about a 45-degree angle from your body, do not flare our too wide. As you lower your body, keep your body in a straight line. Your chest should come close to the ground or touch it. Bend your elbows to lower your body, and press through your hands to straighten your arms to return to your starting position.Pull UpsStart with a pull-up bar, grab it with your hands slightly wider than shoulder width apart. Use an overhand grip pr an underhand grip. Hand from the bar with your arms fully extended and your legs straight. Engage your core to avoid swinging. Aim to keep your body still throughout the movement. Make sure your shoulders are down and away from your ears. Engage your back muscles and pull your elbows down and back as you life yourself. Pull yourself up till your chin is above the bar. Keep your body as straight as possible. Lower yourself in a controlled manner until your arms are fully extended again. Dead liftStand with your feet about hip width apart, with your toes pointing forward. Make sure your weight is evenly spread between your heel, the outside edge of your foot, and your big toe. Hinge at your hips with a slight bend in your knees. Keep your back flat and chest up. You can also use a double overhand grip or a mixed grip on the bar. Ensure you back is flat and chest up, avoid rounding your lower back, as it can cause injury. Drive your hips forward as you lift, and keep your back straight. Your hips and shoulders should rise together. Keep the weight close to your body. Push through your heels and engage your glutes and hamstrings to lift the weight. Stand tall with your shoulders back, avoid leaning back. SquatStand with your feet shoulder width apart, with toes pointing straight ahead or slightly outward. If you use any weights, keep them in the center. Keep your back straight and chest up. Engage your core to stay stable. Make sure your knees follow the direction of your toes. Push your hips back and bend your knees to lower yourself and go as low as you can, while keeping heels on the floor. Push through your heels and extend your hips and knees to stand up. Calf RaiseStand with your feet hip width apart. Place one or both hand on a wall, and stand on a stepper, with your heels off the stepper. Push through the balls of your feet and lift your heels off as high as you can. You will feel a stretch in your calves. Come back to the original position of your feet on the stepper, with heels off the stepper and continue doing it. With each rep you can feel your muscles engaging.