Best Exercises For People Over 65

I've seen firsthand how important it is for older adults to maintain their strength and mobility. Today, I want to share with you two essential exercises that can make a world of difference for people over 65. These exercises are designed to help you maintain your independence and ability to perform daily activities with ease.

Let's start with the reverse lunge. This exercise is crucial because it "mimics things like going up and down the stairs, walking up the hill, or just going for a walk." These are activities we never want to lose our ability to do, right? The reverse lunge targets your glutes, hamstrings, and quads, which are key muscle groups for maintaining lower body strength and stability.

When performing a reverse lunge, it's important to pay attention to your form. As the instructor in the video points out, "As you step backwards into the lunge, I want to make sure that you don't step your foot back and almost like you're trying to balance on a balance beam." Instead, you want to step back as if you're on skis, with your feet separated for better balance.

One crucial tip for the reverse lunge is to "Bow forward from the hips" as you perform the movement. This emphasis on hip hinging helps to engage the front hip muscles, which are essential for activities like climbing stairs or walking uphill. Remember, we're aiming to strengthen the muscles that support our daily activities.

If you find the full reverse lunge challenging, don't worry! There are variations to suit different fitness levels. You can try a "reverse half lunge" where you only go halfway down, or use a chair or countertop for support. The key is to find a version that works for you and practice it consistently.

Now, let's talk about the second essential exercise: the tabletop. This move is particularly important because "so many of us lose our posture, we get tight chest, this rounded upper back." The tabletop exercise helps to counteract these postural issues by strengthening the muscles in your back, including your glutes and lower back.

To perform the tabletop, you start in a seated position on the floor with your hands behind you. The instructor advises to "dig your heels into the ground, squeeze your glutes, and lift your hips toward the sky." If lifting your hips all the way up is too challenging, it's perfectly fine to only go halfway up or as far as you feel comfortable.

For those who find the floor-based tabletop too difficult, there's a chair-based variation. You can perform the exercise with your hands on the edges of a chair, lifting your hips up from this elevated position. Remember, the goal is to find a version that you can perform safely and effectively.

The recommended workout routine combines these two exercises. The instructor suggests doing "whatever variation of the reverse lunge you chose for 1 minute, rest for 30 or so seconds, and then whatever variation of the tabletop you chose for 1 minute." You repeat this sequence three times, which should take about 10 minutes to complete. Doing this workout three days a week can lead to significant improvements in your strength and mobility.

In conclusion

These two exercises – the reverse lunge and the tabletop – are excellent choices for people over 65 who want to maintain their independence and physical capabilities. Remember, the key to success is consistency and choosing the right variations for your current fitness level. As always, it's a good idea to consult with your doctor or a qualified fitness professional before starting any new exercise program, especially if you have any existing health conditions or concerns.