A few targeted exercises can help tone up the muscles matter most
By now, you should know the benefits of building strength, especially as you age.
Strength training and cardiovascular exercises are equally important, with studies showing that combining both provides the lowest mortality risk and the best overall health outcomes.
Cardiovascular exercises are best for heart, lung and endurance health, while strength training is vital for muscle growth, bone density, metabolism, injury prevention and maintaining independence.
Numerous research reveals that significant improvements are possible even if you start strength training in your 80s and 90s.
That said, you don’t have to sign up for gym memberships or buy fancy equipment to begin a programme.
All you need is your own body.
Instead of working out different body parts on different days, the focus here is to do a few targeted exercises to help tone up the major muscle groups to improve your balance, flexibility and posture.
The emphasis is on the knees, hips, back and shoulders because these joints and their surrounding muscles are the primary drivers of human movement and are heavily used in daily activities like walking, sitting, bending and lifting.
The calves are also important. as building muscles in this area improves venous return – i.e. the process of blood flow back to the heart, which can decrease peripheral resistance and help stabilise or lower blood pressure.
When calf muscles contract, they compress the deep veins in the legs, effectively pumping blood against gravity toward the heart. This helps prevent blood pooling in the lower extremities and reduces the workload on the heart.
Ultimately, everyone’s aim is to be mobile till the last breath.
Here are five essential bodyweight exercises suitable for all ages and fitness levels.
Perform 10-12 repetitions of all exercises once a week, then progress to twice a week and if it gets too easy, repeat the circuit two or three more times or increase the repetitions to 15.
More importantly, do them in a controlled tempo to maximise muscle tension and safety.
By training once a week, you should feel stronger and more energetic in as little as three weeks.
However, visible, significant physical changes generally take about two to four months of consistent, once-a-week training.
There are no shortcuts, unfortunately.
By Revathi Murugappan, a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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