As you enter your 40s and 50s, your health becomes more of a priority than ever. Aging causes many changes, including loss of lean muscle mass (about 3% to 8% every 10 years) and your metabolism slows down. That is why it is crucial to constantly keep lead an active and healthy lifestyle to stay on top of your game. Eating a diet packed with lean protein, fruits, and vegetables, along with exercising weekly, is a must. If you need help with the fitness part, we’ve put together some effective exercises that will help slow down aging after 50. Read on to learn more.
You may already know that strength training is king when it comes to slowing down the aging process through exercise. This is because it helps sculpt muscle, which in turn will keep your metabolism high and your body feels young and healthy. When selecting the right strength exercises, go for ones that are challenging and mostly compound movements, that target more muscle groups and burn even more calories.
Now, let’s get into the five exercises that will slow aging after 50. You can sprinkle them into your current sweat sessions or do them all as a full workout. Aim for 3 or 4 games below, then don’t miss out The #1 Floor Workout to Lose Belly Fat and Delay Aging, Says One Trainer.
Set up this first exercise by placing the bar inside the landmine attachment. If you don’t have one, anchor the end of the bar against a wall for the same effect. Keeping your chest up, push your hips back, squat down until you can grab the end of the bar. Brace your abs, then drive through your heels and hips to stand up. Flex your glutes hard at the top of the movement, then reverse the movement toward the ground before doing another rep. Complete 3 to 4 sets of 10 repetitions.
Related: Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals
To set up dumbbell incline back rows, set up an exercise bench with an incline (at least 30 to 45 degrees). Grab two dumbbells and place your chest on the pad and your knees on the bench seat or your feet on the floor. Stretch your arms and assume an overhand grip. Keep your chest up and bring your weight towards you as you straighten your elbows. Flex your upper back at the bottom of the movement, then lower the weight until you get a good stretch in your lower back before doing another rep. Complete 3-4 sets of 10-12 reps.
Related: Lose Belly Fat and Slow Aging With These Strength Exercises
Start your Dumbbell Arnold Press by grabbing two dumbbells and holding them at shoulder height with your palms facing you. As you raise the dumbbells over your head, turn your palms and elbows out and gently press the weight up. Flex your shoulders at the top, then reverse the movement back to the starting position before doing another rep. Complete 3 to 4 sets of 10 repetitions.
The dumbbell split squat begins with you holding a pair of dumbbells and assuming a staggered stance with one foot in front of you and one foot behind you. Keep your chest up and slowly lower into a split squat until your back knee touches the ground. Stretch well into the hip of your back leg, then drive through the front heel, flexing your quads and glutes to finish. Do 3 to 4 sets of 10 repetitions for each leg.
This final move that will help you slow down aging after 50 will have you holding a pair of heavy dumbbells at your side. Keep your chest high, core tight, and spine neutral. Squeeze your abs tight, then start walking with control for 50 to 100 feet. Once you complete the distance, turn around and walk back to the start.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
