New Squats for Older Legs
Once you’ve mastered the basic squat, you might want to try one or more of these variations. Why? Your muscles are fast learners, so within four to six workouts, they’ll figure out how to do the same old squat exercise using less energy and fewer muscle fibers — leaving you with fewer results. Just the slightest change to the squat reminds your muscles to pay attention, which improves your overall strength and fitness and helps enhance balance.
Split squats
Instead of keeping your feet alongside each other, step forward with your left foot and plant it about three feet in front of your right foot. Your left foot should be flat on the floor, while your right foot — because of the angle — should have only the ball of it touching the floor with your heel slightly elevated. Either put your hands on your hips or let your arms hang down at your sides.
Holding this posture, slowly squat down until your left thigh is parallel to the floor — your right knee will naturally lower down to just above the floor. Push yourself back up, repeat 6 to 8 times, then switch positions (putting your right foot forward) and repeat 6 to 8 more times.
Heel-raise squats
Get into the same position as a regular squat. Squat down as usual, then stand back up, but once you’re back in a standing position, keep raising up by lifting your heels off the floor as far as you can without losing balance (even a centimeter off the floor still counts). Pause at the top for a second or two if possible — if you can’t for now, that’s OK, you’ll get there! — then lower your heels back down to the floor. Repeat 8 to 10 times.
Dumbbell-offset squats
This exercise forces your body to find its balance. Stand with your feet shoulder-width apart holding a light dumbbell in each hand. Curl the weight in your left hand up and rest the dumbbell on your left shoulder — leave your right arm hanging down at your side. Do one set of 8 to 10 repetitions of squats. Once finished, switch positions (resting the dumbbell in your right hand on your right shoulder, keeping your left arm straight) and perform a second set of 8 to 10 repetitions.
Side-kick squats
Position yourself as if you were about to do a traditional squat, but bring your hands up in front of your chest. Squat down, then as you push yourself back up into a standing position, shift your weight onto your right leg and gently sweep your left leg out to the side, so that you use only your right leg to push yourself back up. Bring your left foot back down into the starting position, then squat down once again, this time shifting your weight onto your left leg as you rise and gently sweep your right leg out to the side. Continue alternating from left to right for 8 to 10 repetitions.
— Myatt Murphy, certified strength and conditioning specialist
FAQs
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that's a squat.
What is the number one exercise for aging? ›
The CDC recommends the following weekly physical activity for adults aged 65 and older: 150 minutes a week minimum of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, like jogging. Two days a week minimum of strengthening exercises, like lifting weights.
What is the number one exercise for a longer life? ›
Ride, run, or swim thirty to forty minutes every other day, plus two hours on the weekend. The best way to achieve this goal is to have both a stationary bike and a road bike.
What is the most effective anti aging exercise? ›
Top 10 Anti-Aging Exercises
- Walking. A simple exercise, but it has a lot of health benefits. ...
- Squats. The entire body gets a workout, especially the hamstrings, hips, glutes and quads. ...
- Standing Calf Raise. ...
- Hanging Leg Raise. ...
- Stair Climbing. ...
- High Impact Movement. ...
- Arm And Leg Crosses. ...
- Aerobics.
Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).
Is there a single exercise that works the whole body? ›
Burpees combine the benefits of a pushup and a squat, so they are an excellent full-body exercise. To do a burpee: From a standing position, drop down into a squat. Rather than jumping back up, move into a plank position.
What exercise ages you faster? ›
A long-time plastic surgeon has a surprising warning about what exercise ages a person faster — running.
What is the number one balance exercise for seniors? ›
Single Leg Balance
Step 1: Stand with your feet shoulder-width apart. Step 2: Extend your arms out to the sides and slowly lift your right knee up off the floor. Step 3: Straighten your leg out in front of you, hold that position for 30 seconds, and relax. Repeat this exercise for both legs at least three times.
What is the world's greatest exercise? ›
At its core, the world's greatest stretch is a dynamic move done in a deep lunge position with one palm flat on the floor and the other twisting open toward the sky. It's part lunge, part plank, and part twist, and it involves your entire body.
What is the number one best exercise in the world? ›
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something that most people can do anywhere, anytime, with no equipment other than a good pair of shoes.
Why these 10 exercises will rock your body
- Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
- Pushups. Drop and give me 20! ...
- Squats. ...
- Standing overhead dumbbell presses. ...
- Dumbbell rows. ...
- Single-leg deadlifts. ...
- Burpees. ...
- Side planks.
Low flexibility in your 20's and 30's could cause some problems later on, the main ones being joint or muscle pain, and an overall hunched-over look. There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates.
What is the best exercise to remove wrinkles on face? ›
The Wrinkle Buster
- Hide your teeth with your lips.
- Keep the lips stretched over your teeth, creating an O shape with your mouth.
- Smile widely while keeping the O shape.
- Hold the pose for a few seconds, then relax.
- Repeat this six times.
- Do this exercise daily for 5 minutes.
Balance activities can improve the ability to resist forces within or outside of the body that causes falls. Balance training examples include walking heel-to-toe, practicing standing from a sitting position, and using a wobble board. Strengthening muscles of the back, abdomen, and legs also improves balance.
What is the number one exercise for lowering blood pressure AARP? ›
Instead, the study reveals that static isometric exercises like wall sits (also known as wall squats) and planks — which engage muscles without movement — are best for lowering blood pressure.
What is the number one exercise for lowering blood pressure? ›
1. 10 minutes of brisk or moderate walking three times a day. Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout.
What exercise should a 70 year old do? ›
Simple bodyweight exercises such as chair squats, single-leg stands, wall pushups, and stair climbing will do a great job at keeping your body strong and ready to tackle everyday activities.
