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Over 50? You Need to Be Doing These 5 Exercises At Least Once a Week

Prevention Logo By Steven R. Bowers, D.O. of Prevention | Slide 1 of 7: I looked into the lives of dozens of fit, tireless seniors as I researched and wrote Secrets of the World's Healthiest People. Their top secret to successful aging? Well, it wasn’t an expensive supplement. In fact, it was something available to any one of us for free: strength training.  No matter your age, there are many good reasons to start strength training. For one, being stronger just makes your life easier-you can do things like carry more grocery bags from the car to your house, lift your suitcase into the overhead compartment without any help, and conquer impossible-to-open jars of spaghetti sauce. What's more, having more muscle mass boosts your body's ability to burn fat-which means you'll have an easier time staying slim as you age-and a toned physique can erase years from your body. Strength training also improves your bone mass, and helps you maintain or better your balance. All of that is why I recommend these five exercises to my patients who are older than 50. They’re super easy on the joints, target major muscle groups, and strengthen key areas that tend to weaken as we get older. You don’t need any weights, either. These moves use your body weight or a band as resistance to build muscle. Do this circuit one to three times per week.

I looked into the lives of dozens of fit, tireless seniors as I researched and wrote Secrets of the World's Healthiest People. Their top secret to successful aging? Well, it wasn’t an expensive supplement. In fact, it was something available to any one of us for free: strength training.

No matter your age, there are many good reasons to start strength training. For one, being stronger just makes your life easier-you can do things like carry more grocery bags from the car to your house, lift your suitcase into the overhead compartment without any help, and conquer impossible-to-open jars of spaghetti sauce. What's more, having more muscle mass boosts your body's ability to burn fat-which means you'll have an easier time staying slim as you age-and a toned physique can erase years from your body. Strength training also improves your bone mass, and helps you maintain or better your balance.

All of that is why I recommend these five exercises to my patients who are older than 50. They’re super easy on the joints, target major muscle groups, and strengthen key areas that tend to weaken as we get older. You don’t need any weights, either. These moves use your body weight or a band as resistance to build muscle. Do this circuit one to three times per week.

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