As you grow into your 40s and 50s, your health becomes more of a priority than ever before. Aging brings on many changes, including the loss of lean muscle mass (around 3% to 8% every 10 years) and your metabolism slowing down. That’s why it’s crucial to consistently lead a healthy, active lifestyle to stay on top of your game. Eating a diet chock-full of lean protein, fruits, and veggies, in addition to getting in weekly workouts are must-dos. If you need some assistance with the fitness portion, we’ve put together some effective exercises that’ll help slow down aging after 50. Keep reading to learn more.
You may already be aware that strength training is king when it comes to slowing down the aging process through exercise. This is because it helps sculpt muscle, which in turn will keep your metabolism high and your body feeling youthful and healthy. When selecting just the right strength exercises, opt for ones that are challenging and mostly compound movements, which target more muscle groups and burn even more calories.
Now, let’s get into the five exercises that will slow down aging after 50. You can either sprinkle them into your current sweat sessions, or perform all of them as one full workout. Aim for 3 to 4 sets of the below, and next up, don’t miss The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer.
Set up this first exercise by having the barbell inside the landmine attachment. If you don’t have one, anchor the end of the barbell against a wall to get the same effect. Keep your chest tall, push your hips back, squat down until you can grab the end of the bar. Brace your abs, then drive through your heels and hips to stand up. Flex your glutes hard at the top of the move, then reverse the motion back down to the ground before performing another rep. Complete 3 to 4 sets of 10 reps.
To set up Incline Dumbbell Rear Rows, put a workout bench at an incline (at least 30 to 45 degrees). Grab two dumbbells, and position your chest on the pad and your knees on the seat of the bench or your feet on the ground. Straighten out your arms, and assume a pronated grip. Keep your chest tall, and bring the weight back towards you while flaring your elbows out. Flex your upper back at the end of the movement, then lower the weight all the way down until you get a good stretch at the bottom before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.
Begin your Dumbbell Arnold Press by grabbing two dumbbells and holding them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up smoothly. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Complete 3 to 4 sets of 10 reps.
The Dumbbell Split Squat begins with you holding a pair of dumbbells and assuming a staggered stance with one foot forward and one foot behind you. Keep your chest tall, and lower down slowly into a split squat until your back knee touches the floor. Get a good stretch in the hip of your back leg, then drive through your front heel, flexing your quad and glutes to finish. Perform 3 to 4 sets of 10 reps for each leg.
This final movement that’ll help you slow down aging after 50 will have you holding a pair of heavy dumbbells at your side. Keep your chest tall, core tight, and spine neutral. Brace your abs hard, then begin walking with control for 50 to 100 feet. Once you complete the distance, turn around, and walk back to the start.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim