It is true that the right workouts can help you feel fit and young, even as you age. There is one word that stands out, though: “right.” Because feeling young isn’t really about getting big muscles or bench pressing 500 pounds. It’s about being strong, flexible, and full of energy. That’s why I put together a list of 10 of my favorite bodyweight workouts that you can do every day to feel fit and young.
As you get older, your ability to move around naturally gets worse. Your muscles and joints get stronger and tighter because of this. It’s tough to feel “youthful and fit” when you have to work hard to bend down and pick something up. It’s even worse that if you don’t stop this, it gets harder to get back to normal.
Here are 10 of the best workouts you can do with your own body to feel young and fit again. To feel more balanced and pain-free, do the routines below. They will work out your weak muscles and stretch out your tight muscles. They can also help you stand up straighter and get stronger all around, which will make you more active. In addition, some exercises are called “dynamic stretches,” and they can help your muscles and joints move better while also getting your heart rate up in a low-impact way.
These workouts will change the way your body looks and feel, and they will also make you feel younger and more fit. Even better, you can do these every day to see results faster and longer.
Read on for 10 of the best workouts you can do with your own body to feel fit and young. After you’re done, don’t forget to check out these 10 functional strength exercises that will help you stay mobile as you age.
7 Daily Bodyweight Exercises To Keep You YouthfulÂ
1. Hip Flexor Stretch, Sets: 3, Reps: 30 seconds per side
Get on one knee with your feet in line and your hip directly above your knee. “Posteriorly tilt” your pelvis by lifting your belly button up. Then, push your hip forward until you feel a light stretch in the front of your hip. Hold that for 30 seconds, and breathe.
2. Hip Bridges, Sets: 3, Reps: 10
Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.
3. Pushups, Sets: 2 to 3, Reps: 6
Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don’t let your hips sag. Lower yourself, and keep your elbows close to your body as you descend. If you can’t do them from the floor, do them from an elevated surface like a table, bench, stairstep, etc.
4. Bird-Dog, Sets: 3, Reps: 8 per side
Get on your hands and knees with your hands below your shoulders and your knees below your hips. Keep your lower back flat. Reach with opposite arms and legs. Think about kicking out your heel until you feel your glute turn on. Repeat.
5. Wall Slides, Sets: 3, Reps: 10
Stand with your head, shoulders, and glutes against a wall. Press your forearms flush against the wall. (There should be no space between your skin and the wall). Squeeze your glutes, and press your lower back against the wall while sliding your forearms up and down the wall.
6. Band No Money, Sets: 3, Reps: 15
Hold a resistance band with your palms up in front of you while keeping your elbows tucked into your torso and your shoulder blades squeezed together. Spread the band while keeping your elbows against your body until your forearms are parallel to each other. Return to the starting position, and repeat.
7. Bear Crawls, Sets: 2 to 3, Reps: 10 yards
Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.
8. Pec Stretch, Sets: 3, Reps: 20 seconds
Place your forearm and elbow along a wall or doorway so they make a 90-degree angle. Keep your elbow around shoulder height. Then, lean forward until you feel a gentle stretch in your chest. Hold that stretch. Repeat on the other side.
