Let’s face it: many of us would voluntarily drink a magical potion that is guaranteed to make us youthful forever. But alas, such a beautiful elixir does not exist, and we have to make do with what we have. Aging is a natural part of life, but there are some proactive ways to slow down and even reverse the aging process. It all starts with leading a healthy lifestyle: consuming plenty of fruits, vegetables and lean proteins, in addition to performing regular cardio and strength training. Keeping your muscles strong and healthy is essentially your source of youth, so we’ve rounded up the most effective exercises for fighting aging after 50.
As you age, you lose lean muscle mass and your metabolism slows down if you don’t do anything to maintain it. Fortunately, it’s never too late to slow down Father Time – you just have to start and be consistent with your healthy habits.
The best muscle-building exercises are compound strength-training moves that target four major movement patterns, including squatting, hinging, pushing, and pulling. The goal is to become strong in all of them. Below are therefore some ultra-effective exercises in each pattern to reverse aging after 50 years. Add them to your training schedule as soon as possible, aiming for 3 to 4 sets of each. And then check out the 6 best exercises for strong and toned arms in 2022, Trainer says.
Begin this move by holding a dumbbell vertically in front of your chest. Keeping your core tight, push your hips back and squat down until your thighs are parallel to the floor. Drive through your heels and hips to get back up, flexing your quads and glutes to finish. Complete 3 to 4 sets of 10 reps.
Related: Shrink Belly Fat Faster In Your 40s With These Free Weight Loss Exercises, Trainer Says
Hold a pair of dumbbells in front of you. Keeping your chest high and knees soft, push your hips back as you drag the weights down your thigh. Once you get a nice hamstring stretch, drive your hips forward and squeeze your glutes to finish. Perform 3 to 4 sets of 10 to 12 reps.
Related: To Shrink Belly Fat, Avoid These Exercise Habits After 50
Lie flat on a bench and grab a pair of dumbbells. Hold them directly above you with your arms fully extended. Pull your shoulder blades back into the bench as you lower the weights toward your chest. Make sure the chest is properly stretched, then press the weights back to the starting position, squeezing your pecs and triceps at the top. Complete 3 to 4 sets of 10 to 12 reps.
Grip the wide attachment on a seated rowing machine and place your feet firmly on the foot pad. Pull the lever out and then fully extend your legs. Keep your chest high and push your elbows back toward your hips, squeezing your back and lats to top it off. Extend your arms all the way out and stretch your shoulder blades out well before performing another rep. Perform 3 to 4 sets of 10 to 12 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more