Mastering these 5 movements beyond the age of 45 signals a defying trend against normal aging processes
In the pursuit of maintaining physical fitness and independence as we age, Dr. Stewart Parnacott, Chief Clinical Officer at Ready Wellness, suggests focusing on a specific set of bodyweight exercises. These five movements, if mastered, can help individuals over 45 improve their strength, coordination, and overall body function, effectively "aging in reverse."
The five bodyweight exercises to master after 45 are:
- Squat: A fundamental lower-body movement that builds leg strength, balance, and functional independence.
- Hinge: Exercises like hip hinges strengthen the posterior chain (hamstrings, glutes, lower back), crucial for posture and mobility.
- Push: Push-ups or variations build upper body and core strength, supporting daily activities.
- Pull: Pulling movements strengthen upper back and shoulders, important for posture and preventing age-related hunching.
- Carry: Carrying exercises improve grip, core, and overall body coordination necessary for everyday tasks.
These compound exercises not only activate muscles but also engage the nervous system, enhancing coordination and balance essential for aging well.
Supporting exercises emphasized for older adults (40-60+) include lunges (unilateral lower body moves enhancing strength and balance), planks (core stability and spine alignment), and jump squats (explosive lower-body power to maintain agility and bone health).
One of the key benefits of these exercises is their ability to test and improve lower body mobility and strength, often challenging for people over 45 due to factors like tight hips, stiff ankles, and weak glutes. Performing a significant number of squats without stopping at 40 suggests a lower body that is decades younger.
The hinge motion in a deadlift demonstrates the strength and safety of someone's back, according to Dr. Stewart. Deadlifts, another essential exercise, are part of the five movements that can help people age "in reverse."
Pull-ups, a part of the five movements, signal postural strength. To perform a pull-up, stand tall, grab a pull-up bar using an overhand grip just outside shoulder-width, extend arms, activate glutes, core, and back, pull until chin clears the bar, and lower back to the start position with control.
Lastly, the farmers walk, which tests grip, shoulder stability, and whole body coordination under stress, is another valuable exercise. To perform a farmers walk, hold a heavy dumbbell in each hand at sides and walk forward while keeping the torso still and bracing the core.
By focusing on these exercises, individuals can rebuild and maintain the integrated strength and coordination that tend to decline after 45, thereby improving overall physical function and resilience.
- Dr. Stewart Parnacott suggests focusing on a set of bodyweight exercises, including squats, hinges, push exercises, pull movements, and carrying exercises, to help individuals over 45 improve their strength, coordination, and overall body function for aging well.
- In addition to the five exercises, supporting exercises like lunges, planks, and jump squats are emphasized for older adults, focusing on lower body mobility, strength, and agility.
- Deadlifts, another essential exercise from the five movements, demonstrate the strength and safety of one's back, helping people age "in reverse."
- Pull-ups, part of the five movements, target postural strength, requiring individuals to maintain a tall posture, engage their glutes, core, and back, and pull until their chin clears the bar.
- The farmers walk, a valuable exercise, tests grip, shoulder stability, and whole body coordination under stress, further contributing to the maintenance of an active lifestyle and the improvement of health and wellness.
