Increased Life Expectancy: Muscle strength, especially in the abdominal muscles, plays a crucial role in overall mobility, balance, stability, and pain management. It can also prevent injuries such as falls.
Aging is often associated with a combination of various injuries and weaknesses. As we age, hormonal changes, such as those occurring before and during menopause, can lead to symptoms like brain fog, memory loss, night sweats, hair thinning, and acne. One of the signs of aging is the loss of lean muscle mass, which negatively impacts the entire body. This is why building muscle mass before and during aging is key to longevity.
Megan Roup, trainer to Dakota Johnson and founder of the Sculpt Society, suggests starting workouts with a specific group. She says that in middle age, having strong core muscles helps you stay active and upright. Abdominal muscle strength is important for overall mobility, balance, stability, and pain management, and it can prevent injuries such as falls.
Increased Life Expectancy, Angel Merchan recommends strength training combined with weights and high-intensity interval training (HIIT) for women over 50. This type of training helps mitigate weight gain due to hormonal fluctuations and maintains activity levels and muscle mass. She advises women to choose a workout they enjoy and stick to it, whether it’s muscle-building exercises or traditional weightlifting. Roup recommends three physical exercises:
Increased Life Expectancy
Heel Taps
Increased Life Expectancy, Lie on your back with your knees bent at a right angle and lifted. Clasp your hands behind your head, and lift your head, neck, and upper body slightly inward. If this is too difficult, keep your upper body relaxed on the floor. Lower your right leg quickly to the ground, then lift it back up to the level of your hips. Repeat this movement 12 times, then switch to the left leg. Keep your entire body engaged during the movement and breathing.
Plank Exercise
The plank is a movement that engages the entire body. Get into a push-up position on the floor and lift your legs into a plank position. If this is too difficult, you can keep your knees on the ground. As you breathe during the plank, your core muscles will be engaged. Bring your right knee towards your abdomen and then return to the starting position. Repeat this movement eight times with each leg.
Side Plank
Increased Life Expectancy, Lie on your right side on the floor, resting on your right knee and forearm. Place your left hand on your hip. Keep your knees together and bent. Inhale and lift your hips off the ground as you exhale, then lower your hips back down with the next inhale. This movement engages the side muscles, back, and abdomen. Those who are ready can perform this exercise with straight legs. Perform the movement 8 to 12 times on each side.
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