What are the most important exercises to do every week in your fifties?
Anthony Wall is an ACE-certified personal trainer and Senior Director of Global Business Development and Professional Education for ACE, and has over 25 years of experience as a personal trainer, manager, and program developer across all Les Mills gyms in New Zealand.
For Wall, at age 55 flexibility and consistency are key to staying fit. “When I travel, I modify my workouts. If I feel tired, I modify the session to be lighter or shorter,” he says. “Setting a realistic schedule is critical.”
Exercise is important as you get older because it can help reduce the risk of dozens of diseases such as
diabetes,
hypertension, and mental health problems, as well as manage symptoms of the same conditions if they do show up and live longer.
“While nobody can eliminate the changes with aging, individuals who exercise can mitigate the rate of decline,” says Andrew Getzin, MD, a sports medicine physician at Cayuga Health in Ithaca, New York.
To keep his fitness up, here are the five exercises Wall fits in every week.
Key to the routine is
recovery, he adds. Research shows, for example, that as we age, our muscles undergo structural and functional changes, such as higher inflammation, which lead to slower and longer recovery from both injury and exercise.
We’ve listed some modifications below if these exercises are too advanced for you. But remember that before starting any new fitness routine, it’s a good idea to talk to your doctor if you have any health condition or injury that could interfere with your ability to safely exercise.
1. 3-Mile Runs
Wall says he prefers running outside. It lets him disconnect from other parts of his day, he says. Research indeed shows that
combining exercise with being outside in nature can increase its benefits, such as greater improvements in brain health and cognitive function from a quick 15-minute walk outdoors in nature versus doing the same walk indoors.
Running is an effective form of aerobic exercise, but not necessarily appropriate for everyone. Because you’re jumping from foot to foot when you run, the motion puts extra stress on your joints compared with walking or other lower-impact forms of exercise. “The joints and tissue need to be able to tolerate the ground forces,” Dr. Getzin says. “The best way to know if your joints can tolerate running is to listen to your body. If you have progressive pain, the load is too great.”
Low-impact alternatives to running (that are still great forms of aerobic exercise) include walking, swimming, and using an elliptical machine or stationary bike.
2. Hip Drops
Hip dips primarily help improve hip strength and mobility, Wall says. Hip strength is important because weakness in this area can contribute to lower
back pain,
knee pain, and other tightness, research has shown.
Getzin adds the exercise can help avoid common over-use injuries. “Hip Drops are a great way to maximize lateral hip strength, in particular the gluteus medius and gluteus minimus, and thereby possibly minimize running-related injuries,” he says. The stronger those muscles are, the better someone can maintain correct form and avoid poor form that contributes to injuries.
Other lower-body resistance exercises can help, too, Getzin says. Try squats and bridges can help strengthen the quadriceps and hamstrings in addition to the lateral hip muscles.
Another good reason to
strength train as you get older, is to thwart age-related muscle loss. With age, muscle mass and therefore strength naturally decrease (a process called “sarcopenia”).
To do a hip dip, stand on the edge of the stairs or a small block. Start with your right foot on the step and the left foot hanging off the side of the step with your hips level. Without bending your right leg, slowly lower your left foot a few inches, pause, and return to the level position. The motion should come from your hips. Wall recommends 3 sets of 8 to 12 reps on both sides. If you can’t do that many, decrease the reps or sets and slowly add more as you can.
3. Push-Ups
Push-ups are a strength exercise that works the chest (pectoralis major), the shoulders (deltoids), and the arms (triceps). Your core (or abdominal) muscles are also called on to stabilize your torso as you do the move.
“Push-ups are a great upper body press that can be done almost anywhere,” adds Getzin. And as you age, push-ups can help you build upper body strength and mobility. They can be made easier by dropping to your knees or using the wall.
To perform the exercise, start on your toes or knees in a plank position. Place your hands just outside your shoulders, keep arms straight, and pull belly button in slightly. Lower your upper body towards the ground, elbows bending out about 45 degrees. When your elbows are at 90 degrees, push back up to the start position.
Start with 5 to 10 reps and increase the sets once you can complete a full set of 10 reps, Wall says.
4. Leg Raises
Leg raises work the core and requires coordination, Wall explains. These types of movement can help with balance, which tends to decline with age (and increases risk of injury from falls).
Research shows that
core exercises help increase muscle strength, balance, and motor control while preventing age-related decline in those areas.
Focus on two types of abdominal exercises as you age, Getzin says: Stability work (such as planks) and exercises where the abdominal muscles are shortened or contracted (such as leg raises or sit-ups). “Both build and maintain overall strength,” Getzin says.
For a leg raise, start by grabbing a chin up bar with an overhand grip or using a hanging leg raise machine. Keep your shoulders down and slowly raise your legs up in front of your torso, either with straight or bent knees. Then, lower your legs and repeat.
“Focus on slow controlled movement, so you don’t sway,” Wall says. Wall aims for 3 sets of 15 to 20 reps, but if you can’t do that many, do what you can. Or start by just hanging from the bar, supporting your bodyweight with your arms.
5. Calf Raises
Calf raises are a drill to improve lower-body strength and balance. Research shows that your calf muscles (the soleus and gastrocnemius) have a vital impact on how your body propels and supports itself while running.
“Activities such as walking up stairs or hills also benefit from strong calf muscles,” Wall says.
To perform the exercise, stand with your feet hip-width apart. Keep upper body upright with back straight, shoulders pulling down, and core muscles engaged. Push yourself upward to a tiptoe position. Then, lower down until your heels touch the ground, and then repeat in a smooth, rhythmic motion. Wall does 2 to 3 sets of 20 to 25 sets at a time, but if you can’t do that many to start with, start with fewer reps and gradually increase as you get stronger. Stand next to a wall or table, and hold it for support if needed.
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