Your health is your wealth, and you should dedicate yourself to maintaining it. The best thing to do is stay responsible, purchase an insurance policy that covers your needs, and get regular checkups to nip any potential problems in the bud.
The doctor’s office isn’t the only wellness maintenance spot, though. Eating well, hydrating your cells, and regular movement are all ways to boost well-being and stay in tip-top shape even in your seventies.
Developing an exercise routine can be particularly intimidating, but it shouldn’t be a source of stress. Let’s explore some simple moves that build a good, well-rounded workout.
‘Strength training’ might evoke the image of a heavy lifter at the gym, but that doesn’t have to be the case.
You can work without any added weight and still build muscle tone and definition. It’s even better to build a foundation with simple bodyweight exercises to keep your progress steady and your back safe.
Tip: If your palms are itching for some weights, check out Reddit’s starting strength program. It offers lists of compound movements all about developing functional strength.
It’s hard to work your upper body muscles without some resistance, but pushups are there to help.
- Regular pushups. Try to go from your toes.
- Pike pushups. This one targets your triceps and shoulders while stretching the legs.
- Rhomboid pushups. Start from a tall plank and squeeze your shoulder blades as if you’re pinching a pencil between them.
Focus on the depth of movement to start and increase the tempo as you feel comfortable.
- Squats. Be sure that you see your toes to protect the knees.
- Lunges. Go narrow at first and expand your range of motion with time.
- Glute bridges. Lie on your back and lift your butt to target the glutes, hamstrings, and lower back.
Your core is more than the abs – it holds you up, helps you maintain good posture, and lets you live a healthy, pain-free life.
- Plank. Keep your torso in one line and see how long you can hold it.
- Sit-ups. Don’t yank the body upward but maintain a flat back to activate the entire core.
- Back bows. This move lights up all the muscles all around the spine.
Any of these strength moves can make you sweat if you go hard enough. However, since you’re a beginner, you’ll want to focus on depth and form rather than speed.
Incorporate a mix of the following for ten to twenty minutes after the strength section to elevate your heart rate and boost your metabolism:
- Jumping jacks
- Jump rope
- Butt kickers
In reality, a cardio workout is anything that gets you moving. Go structured and perform a move for 40 seconds, then rest for 20 by marching in place. Alternatively, blast your favorite song and go crazy in your living room.
Stretching is an essential part of any wholesome workout routine. As a rule of thumb, hold each position for about 10 seconds before your workout and up to 30 afterward.
The best full-body stretches include:
- Forward fold
- Downward dog
- Child’s pose
- Figure four
- King pigeon
- Cat cow
Pause and take a step back if anything starts hurting. Remember, stretching should feel good.
Once your body gets used to these moves, it’s time to explore new ways to challenge yourself.
Whatever you do, stick to the basics until you’re comfortable. As long as you’re staying diligent, you’ll keep seeing progress with each passing day.