As we enter our 40s and 50s, health is a priority more than ever. Aging brings many changes, including loss of lean muscle mass (approximately 3% to 8% per decade) and slower metabolism. That’s why it’s important to always lead a healthy and active lifestyle to stay on top of your game. If you need help on the fitness part, we’ve rounded up some effective exercises to help slow the aging process after 50.
You may have already noticed that strength training is king when it comes to slowing down the aging process through exercise. When choosing the right strength training, choose challenging, mostly compound movements that target more muscle groups and burn more calories.
Let’s take a look at five exercises that will slow the aging process after age 50. Sprinkle these exercises into your current sweat session or perform them all as one complete workout. Aim for 3-4 sets of: Next, don’t miss the #1 floor workout to shed belly fat and slow aging, trainer says.
Set up this first exercise by placing the barbell inside the mine attachment. If you don’t have one, pin the ends of the barbell to the wall for the same effect. Tighten your abs, then run through your heels and hips to stand up. Bend your glutes strongly at the top of the movement, then reverse the movement and return to the ground before performing another rep. Do 3-4 sets of 10 repetitions.
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To set up the Incline Dumbbell Rear Row, place your workout bench at an incline (at least 30-45 degrees). Grab two dumbbells, place your chest on the pad, and place your knees on the bench seat or feet on the ground. Straighten your arms and assume a pronation grip. Keeping your chest high and splaying your weight back toward you as you spread your elbows. Bend your upper back at the end of the move, then lower the weight all the way down until your lower back is fully extended before performing another rep.He does 3-4 sets of 10-12 repetitions .
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To begin the Dumbbell Arnold Press, grab two dumbbells and lift them shoulder-width apart with your palms facing you. As you lift the dumbbells over your head, rotate your palms and elbows outward to smoothly push the weight up. I will do it. Do 3-4 sets of 10 repetitions.
Dumbbell split squats begin with two dumbbells and a staggered stance with one leg in front and one leg behind. Keeping your chest high, slowly do a split squat until your back knee touches the floor. Extend the hip of your back leg well, then go through your front heel and finish by flexing your quadriceps and glutes. Perform 3-4 sets of 10 repetitions per leg.
Put the heavy dumbbells aside for this final move that will help slow the aging process after age 50. Keep your chest high, your core toned, and your spine neutral. Squeeze his abs and then start walking 50 to 100 feet with control. After completing the distance, turn around and go back to the beginning.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
