5 Best Exercises to Maintain Lower Body Strength As You Age
Starting and maintaining an exercise routine can be a challenge at any age. But strength training can help you overcome many health issues, aches and pains, and a decline in muscle mass.
Lower body strength is essential for walking and getting around independently. This is especially important as you get older, because it reduces the risk of falls.
- Squats
Squats are one of the most effective exercises for boosting strength and helping you maintain lower body strength as you age. They also improve your posture, balance and core strength.
A squat is a powerful compound movement that targets your lower body, upper body and core muscles simultaneously. It’s an excellent exercise for older adults because it mimics the sitting to standing movement pattern that they use daily.
Squats strengthen the leg and hip joints as well as your ankles, knees, tendons and spine. They also build your muscle mass, which can help you reduce your risk of injury.
- Planks
Planks are an excellent exercise that helps you maintain lower body strength as you age. They strengthen your core muscles (the transverse abdominis, rectus abdominis, obliques, and glutes) while improving balance and posture.
Strong core muscles also help prevent injuries during physical activity. They’re also beneficial in preventing the development of health problems like back pain, osteoporosis and even arthritis.
Planks are a core-strengthening exercise that improves your posture and reduces the risk of skeletal injury. They also reduce stress and anxiety.
- Lunges
Lunges are one of the most basic lower body exercises and they’re a great way to build strength. They target several big muscle groups, including your glutes, hamstrings, quads and calves.
They also work your core and abs, which is important to maintaining proper posture and preventing injuries.
Although lunges can be challenging, they are a great way to build strength. They’re also a great exercise to keep in mind while you age, as they can help prevent back pain and injuries.
- Leg Lifts
Leg lifts are a great way to strengthen your core, especially in combination with other workouts. They also help improve balance and stability while promoting injury prevention.
The leg lift is a low-impact exercise that works multiple muscle groups across the body, including the hip flexors, hamstrings, quads and the core muscles of the abdomen.
It is an excellent choice to add to any core-focused workout, says Neiman.
This exercise can be done anywhere and is easy to modify for different fitness levels and goals. Some variations include ankle weights and resistance bands for an added challenge.
- Hip Lifts
Hip lifts, also known as hip presses or hip thrusts, are an effective core exercise that strengthens the hamstrings and glutes. These exercises can also help to improve balance and stability, which are important for older adults.
They are easy to do and can be done with or without equipment. They also provide a great challenge for those who enjoy fast-paced exercises.
- To strengthen the core: A stronger core is essential for general fitness and athletics. It helps stabilize the spine so that your body can move as one unit and reduces your risk of injury.
To make this movement challenging, try doing a “pulse” where you hold the top of the hip lift for a set number of reps before lowering back down. This will challenge your balance and force you to dig deep.