Over 60? Look 10 Years Younger With This Mini Workout, Trainer Says
In addition to shrinking belly fat and living an all-around great quality of life, many individuals 60 and over want to stay active to delay the aging process as long as possible. A fountain of youth-type drink that makes humans eternally young has, unfortunately, yet to be discovered, so doing everything in your power to stay strong is critical. This means consuming a healthy diet, getting in regular aerobic activity, and performing resistance training. However, if you want your body to look 10 years younger, strength training should be your top priority.
As you age, your metabolism slows down and you lose lean muscle mass—anywhere from 3% to 5% after you hit 30, in fact. Although it may be difficult to accept, it's simply a natural part of getting older. By building and maintaining muscle, though, you can slow down the aging process. Plus, staying in shape will make you feel great—and who wouldn't want to look 10 years younger?
We recommend performing at least two strength training sessions a week to build and maintain your lean muscle mass. If you haven't been as physically active in a while or you're short on time, you can start with some mini workouts. They're brief and consist of mostly compound movements that recruit more muscle fibers to get you sweating and burning calories in no time.
Below is a mini workout you can do with just your body weight and a resistance band to help your body look 10 years younger. Aim for 3 sets of the following exercises. And next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Start this movement by stepping on the resistance band with both your feet outside your shoulders. With your arms up to your chest level, push your hips back, and sit back as low as you can comfortably into a squat. Drive through your hips and heels to come back up, flexing your quads and glutes to finish. Complete 3 sets of 10 reps.
For this exercise, you're going to take your resistance band and wrap it around a sturdy surface like a beam or a pole. Grip the band, and take a couple of steps back to get solid tension on it. Keep your core tight, drive your elbows back, and squeeze your shoulder blades together to finish. Straighten your arms fully to take advantage of the full stretch before performing another rep. Perform 3 sets of 15 reps.
Band Low to High Chop
Wrap a resistance band around a sturdy beam or pole on the ground. Grab the end of the band, and take a step or two away from the pole. With your feet shoulder-width apart and hips square, turn your hips and shoulders towards the band. Make sure your core remains tight as you rotate diagonally up toward the ceiling while keeping your arms straight. Flex your obliques at the top of the movement, then return to the starting position before performing another rep. Complete 3 sets of 10 reps for each side.
Place your palms shoulder-width apart on an exercise bench or elevated surface. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the pad. Drive through your palms to come back up, flexing your triceps and chest to finish. Complete 3 sets of 10 to 12 reps.
Note that while you're coming down and back up, make sure your neck stays straight, your chest reaches the pad before your chin, and your elbows are at 45 degrees. If incline pushups are too easy, you can instead perform full pushups on the ground.