5 Bodyweight Exercises That Reverse Aging Better Than Supplements After 50
As we hit our 50s, many of us find ourselves reaching for the latest anti-aging supplement, hoping for a fountain of youth in a bottle. But as a fitness coach who has helped hundreds of people over 50 reclaim their vitality, I’ve discovered something remarkable: bodyweight exercises deliver far more comprehensive anti-aging benefits than any supplement ever could. These simple movements work at the cellular level to combat aging, maintaining and building muscle mass that naturally declines with age while influencing your hormones, bones, and organs beyond the surface-level effects of most supplements. Ready to discover the five bodyweight exercises that can help you feel decades younger? Let’s dive into these game-changing movements.
Why Bodyweight Exercises Beat Supplements
After 50, there are multiple reasons that bodyweight exercises are better than supplements for anti-aging. Bodyweight exercises offer deeper and more comprehensive effects, such as working at a fundamental, cellular level to combat the aging process. Exercises will help to maintain and build muscle mass that naturally declines with age. You will also aid in influencing your hormones, bones, and organs beyond the surface-level effects of most supplements.
Doing bodyweight exercises will provide improved bone density, enhanced cardiovascular health, better balance and coordination, increased metabolism, improved cognitive function, and boosted mood and reduced stress compared to the impact of supplements. Overall, physical activity provides a better holistic approach to combat aging after 50.
5 Bodyweight Exercises That Reverse Aging After 50
Dead Bugs
This exercise is a fundamental core exercise that focuses on engaging your abdominal muscles, particularly the deep core stabilizers, to improve posture and spinal health.
Step-by-step form instructions: Lie flat on your back with your arms extended toward the ceiling and knees bent at 90 degrees in the air. Slowly lower one arm toward the ground behind you and extend the opposite leg outward. Keep your lower back pressed on the floor as you return to the starting position. Continue the movement as you alternate sides.
How many sets and reps for beginners: Do two to three sets of five to eight reps per side with 30 to 45 seconds of rest in between.
Most common mistakes people over 50 make: A few of the most common mistakes include letting the lower back arch off the floor, moving too quickly, and holding breath.
Standing Y-T-Ws
Standing Y-T-Ws – This is a strength-building exercise for your upper back and shoulders that requires moving your arms in three specific positions to resemble the letters Y, T, and W.
Step-by-step form instructions: Stand tall with your feet hip-width apart and knees slightly bent. Engage your core and raise your arms straight overhead into a Y shape. Lower them back to your side then raise them straight out at shoulder height to form a T shape. Finally, lower them back to your side and bend your elbows to 90 degrees as you lift your arms back to shoulder height. Pull your shoulder blades together to form a W shape. That’s one repetition.
How many sets and reps for beginners: Perform two to three sets of five to eight reps with 30 to 60 seconds of rest between sets.
Most common mistakes people over 50 make: The most common mistakes are shrugging the shoulders, arching the lower back, moving too quickly and using too much range too soon.
Glute Bridge
A glute bridge is a workout that primarily works your glutes and hamstrings by creating a straight line from your shoulders to your knees while on your back.
Step-by-step form instructions: Lie flat on your back. Bend your knees until your feet are flat on the floor. Place your arms at your side. Lift your hips up while engaging your core. Slowly lower back to the ground.
How many sets and reps for beginners: Beginners should do two to three sets of eight to 12 reps with 30 to 45 seconds of rest between sets.
Most common mistakes people over 50 make: One of the most common mistakes is arching the lower back, while it’s also common for people to push through their toes instead of heels.
Side Plank
This is a core-focused movement that forces you to balance on your side while supporting your bodyweight on your forearm and the side of your bottom foot.
Step-by-step form instructions: Lie on your side. Place your forearm on the ground with your elbow directly under your shoulder. Stack your feet on each other and lift your hips off the ground. Keep your body in a straight line. Switch sides after the allotted time.
How many sets and reps for beginners: Aim to complete two to three reps per side of 10 to 20 second holds with a 30 to 45 second rest between each rep.
Most common mistakes people over 50 make: One of the most common mistakes is sagging the hips to limit core activation. Other common mistakes include having the elbow too far from the body, holding your breath, and rotating the torso.
Bird Dog
This is a simple and effective bodyweight exercise that strengthens the core, improves balance, and promotes proper posture.
Step-by-step form instructions: Start on your hands and knees. Keep your hands under your shoulders and knees under your hips. Extend one arm straight out while also extending the opposite leg straight back. Keep your hips level and core engaged. Hold each extension for two to three seconds. Switch sides after a pre-selected number of reps per side.
How many sets and reps for beginners: Do two to three sets of five to eight reps per side, followed by a 30-second rest after each side.
Most common mistakes people over 50 make: People over 50 tend to overarch the lower back, rotate the hips, or rush through the movements.
When You’ll Start Feeling Younger Again
Results will be felt quickly within one to two weeks of doing these exercises. You will first feel the improved joint mobility and a slight boost in energy and balance. It will make doing everyday activities easier. Within three to four weeks, there will be noticeable strength gains in your legs, core, and arms. This will lead to better posture and stability when moving. Finally, at the six-to-eight-week mark, you will see visible muscle tone gained in your arms, thighs, and glutes, along with a reduction in minor aches from inactivity.
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