5 best no-equipment exercises for men in their 50s
There are many changes that happen to a man’s body as he ages, some of which are not for the better. That is why it is necessary to establish healthy habits when you are young, so that you can lead the best and fittest life as you get older. Not doing so can lead to loss of lean muscle mass, unwanted weight gain especially in the midsection, and potential health problems.
One healthy habit you can make in your 50s to support your overall health is to have some sort of physical fitness routine. Being as physically active as you can as you get older is one of the best gifts you can give yourself. According to the Centers for Disease Control and Prevention (CDC), exercise can stave off or help you avoid many age-related sags and keeps muscles strong. This is crucial to living an independent lifestyle, keeping yourself in check for daily chores, to-dos and activities. It is recommended that you get a minimum of 150 minutes of moderately intense exercise per week or 75 minutes of vigorous physical activity, along with two days of strength training.
The good news is, you don’t need a gym to work out. In fact, you don’t even need weights! To help kick-start your over-50 fitness routine, we spoke to Tyler Readthe founder of PTPioneer.com and a personal trainer who has been involved in the health and fitness world for the past 15 years who shares some of the best exercises for men in their 50s that don’t require equipment.
In addition to his exercises for men after 50, Read highlights the importance of a few helpful tips to add to your routine. First of all, make sure you warm up and cool down. Read recommends, “Take a few minutes to warm up before exercise to prepare your muscles and joints. Likewise, cool down with stretches to promote flexibility and aid recovery.” So, stay hydrated. Drink before, during, and after each workout, especially if you typically consume a lot of caffeinated beverages.
So, without further ado, get ready to put your bodyweight to work and let’s review Read’s best exercises for men in their 50s. He puts on your workout clothes and starts keeping fit! He reads on, and to find out more, don’t miss the #1 Fit-After-50 workout every man should do.
Push-ups target shoulders, chest and triceps. This exercise also activates your core muscles for quite a bit of stability.
Start in a high plank with your hands under your shoulders and your feet planted on the floor, working your way up to your balls of feet. He bends his elbows to lower his chest to the floor. Then push back. If classic pushups are too challenging, Read suggests starting with modified pushups with your knees on the floor instead of your feet. From there, you can gradually transition into traditional pushups.
The squat engages lower body muscles, such as the glutes, hamstrings, and quadriceps. Start with your feet planted shoulder-width apart. Bend your hips back and bend your knees to come down into a squat, then press up to the starting position. To make things more challenging, Read suggests one-legged squats.
Planks are a stellar exercise for building strength in your core muscles, like your abs, hips, and back. Start with your forearms on the floor and your legs extended behind you. Make sure your back doesn’t sag and your body stays straight. Engage your abs while holding this position for as long as possible with proper form.
Lunges target lower body muscles, such as the glutes, quads, and hamstrings. You’ll start by stepping forward with one of your legs, going down into a squat until your knees form 90-degree angles. Then, push yourself back up to the starting position. Switch legs and repeat.
Last but not least on Read’s list of the best exercises to do for men in their 50s is the mountain climber. Get ready for a great cardiovascular workout while also activating your upper body and core muscles. You will start in a high plank with your hands under your shoulders and your body forming a straight line. Quickly bring one knee toward your chest “in a running motion” before bringing it back behind you. Repeat on the other side and continue alternating while keeping your core strong.
Alexa is the Deputy Mind + Body Director of Eat This, Not That!, who oversees the M+B channel and provides readers with interesting fitness, wellness and self-care topics. Read more about Alexa
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