The ONLY 10 Exercises You Need to do After 50, 60, 70 Years

0:00 did you know that if you want to get stronger move better and feel 20 years younger there are only 10 essential exercises you really need in this video I'm going to show you exactly what those exercises are and why everyone in their 50s 60s and 7s need to start doing them today at the end of the video I'll also reveal the number one exercise mistake that many of my patients make and show you exactly how to avoid it exercise number one is backed by research from the renowned tough University and their John Hancock Center for physical activity they've identified this as the most important movement for older adults why because it targets your hips thighs and glutes the exact muscles you need for walking climbing stairs and staying

0:45 independent here's how to do it stand in front of a chair feet slightly wider than shoulder width apart you can either extend your arms forward or use the armrest for support from here shift your weight back onto your heels slowly lowering yourself toward the chair to the count of four briefly touch the chair then stand back up to the count of two this is called a slow sit stand or chair Squat and the key is to rise up quickly which improves your speed and power while lowering slowly improves your muscle mass and strength start with 10 repetitions rest for 1 minute then do another set of 10 to make it easier you can use the armrest for support or to make it more challenging hold a away meat in your hands this is a

1:31 foundational exercise for your lower body strength everything else Builds on from here now to make things easier to follow along I've created a free printable exercise sheet for you it's got step-by-step instructions with photos of each exercise from today's video you can download right now just click the link in the description below moving on to exercise number two which also comes from Tufts University we're targeting the major muscles of your upper body your arms shoulders and chest I'll show you three version so you can choose which one works best for you but let's start with the most practical version find a sturdy kitchen or counter or high table stand arms length away and place your hands shoulder width apart on the edge keep your body straight core engaged and slowly lower your chest

2:17 toward the counter press back up with control aim for 10 repetitions rest and then repeat again for another set this is called a countertop press up and is excellent for activities like pushing open open heavy doors lifting groceries or playing with small kids for an easier version try the wall push-up like this stand facing a wall arms extended it's the same movement as before but with less body weight so it's perfect for building initial strength now to make things more challenging you can of course go for the full press up start on your knees or toes keep your body straight like a plank lower until your chest is just above the floor and then push back up with control start with two to three sets with two times per week which will help maintain that upper body

3:03 strength now before diving into exercise number three there is one crucial mistake that I want to point out that many of my patients make many people think that walking and stretching are enough to stay strong and healthy in later years but research proves that they do not combat sarcopenia which is the muscle loss after 60 which can lead to Falls and mobility issues the good news though is that a 2024 study shows older adults can prevent and even reverse sarcopenia with Progressive strength training or PST for short this is a method of gradually increasing challenges as exercises get easier think of it like watering a garden you don't keep watering plants the same amount forever because as they grow they need

3:49 more and more water your muscles are the Same by slowly ramping up your exercises with PST you can actually reverse muscle loss and that's how my 70-year-old patients move like they're decades younger okay let's move on to exercise number three a powerful movement for your back core and your trunk muscles these often forgotten muscles are essential for stability and everyday lifting tasks let's start by standing feet shoulder width apart while holding on to light weights or Soup cans in both hands lean forward as far as you feel comfortable keeping your core tight and from there pull the weights towards your chest squeezing your shoulder blades together lower slowly and then repeat 10 times for two to three sets start light and progress gradually remember our

4:35 garden principle this is called the standing row and it's excellent because it strengthens the largest muscle in your back which is called the latissimus dors side we've now covered the three foundational movements for strength training we have the push when we do the Press up we have the pull standing row and legs with the chair Squat and what's exciting is that our next six exercises build on this powerful Push Pull leg Foundation to give you a complete system for full body strength for exercise number four we will focus on one of my favorite lower body exercises to improve balance leg strength and coordination this is called the reverse lunge here's how to do it stand tall with feet hip width apart step one leg back into a lunge position lowering your body until

5:20 your front knee and back knees Bend together no need to touch the ground push through your front heel to rise back up before slowly lowering again keep your trunk and head in one line As you move up and down repeat this movement six to eight times per leg rest for a minute and aim for two sets mastering the reverse lunge will significantly improve your ability to get up from the floor and go up the stairs if balance is an issue you can hold on to a sturdy chair or counter for support for more of a challenge you can add weights in each hand okay now let's move on to exercise number five which is excellent for improving posture and building strength in our pulling muscles including your back shoulders and biceps start by anchoring a resistance band at belly button height using a door or a

6:07 sturdy post hold the band with both hands and step back until there's slight tension already on the band pull the band toward you keeping your elbows close to your body and squeeze your shoulder blades together slowly release back to the starting position this is called the row using resistant bands and is excellent for improving movements like opening doors or lifting groceries it is a fantastic Pull exercise aim for 10 to 12 repetitions two to three sets three times a week now so far we have worked out our legs upper body and core for exercise number six we are going to focus on building our grip strength and overall functional fitness now did you know that grip strength is one of the most significant predictors of mortality a huge worldwide study has linked it to

6:54 better heart health reduced disease risk and even a longer life building grip strength isn't just about opening jars it's about living stronger and longer for exercise number six let's strengthen that grip and your core stability with the farmer carry here's how to do it grab a heavier than normal weight in each hand dumbbells or grocery bags work great you can start with 5 or 10 lbs Stand Tall with your shoulders back and walk in a straight line for 10 to 15 Steps ensure your core is strong and tight and your hands are slightly away from your body don't cheat right rest then repeat for two to three sets this exercise not only boosts grip strength but also mimics real life tasks like carrying shopping bags or luggage okay moving on to exercise number seven which

7:42 along with the squat is something I include in 90% of my patients exercise programs it is called the glute bridge and it targets some of the biggest muscles in our legs our glutes and our hamstrings start by lying on your back with your knees bent and feet flat on the floor hip with a Part push through your heels to lift your hips off the ground until your body forms an almost straight line from shoulders to knees keep your core engaged hold for 2 to 3 seconds at the top then slowly lower yourself back down perform 10 to 12 reps and repeat for two more sets this move is crucial for things like walking stair climbing and even relieving lower back or hip pain to make the glute Bridge easier you can just focus on glute contractions without actually lifting up

8:27 to make it harder you can use a band and or a weight to add more resistance like this before moving to exercise number eight don't forget to download the free printable exercise sheet it has detailed instructions for all these 10 exercises from this video just click the link in the description below moving on to exercise number eight which in my opinion is the simplest of them all and one you can do anywhere anytime start by Standing Tall with your feet hip width apart slowly rise onto your toes holding for 3 seconds and then lowering back down then Rock back on to your heels lifting your toes up holding on for another 3 seconds so heels up hold toes up hold aim for 10 to 15 repetitions for each for two to three sets these are called heel and toe raises and they are

9:13 fantastic for strengthening your calves which can make walking jogging or even standing for long periods much easier you can also do this exercise while sitting and watching TV which is of course the easier option but to make it harder you can do a single leg heel raise by holding on to support for exercise number nine we're going to Target your deep core muscles which many physical therapists trust for enhanced stability in all your workouts here's how to perform a simple exercise that many people enjoy it's not the crunch lie on your back arms reaching up to the ceiling knees bent at 90° lift knees one at a time until your shins are parallel to the floor keep your lower back flat and your core engaged not your hip muscles hold for 10 to 30 seconds doing

9:59 it for three to five sets four to five times per week this is called the dead bug and it's a simple yet powerful core exercise if you are a beginner start with one limb at a time for increased challenge you can try alternating leg extensions from the initial dead bug position we've now covered nine powerful exercises but before I show you the last one there's one more mistake that many people make trying to do too much too soon let's avoid that with a simp simple weekly blueprint that I give to many of my patients follow the Push Pull and legs framework three sessions per week each targeting a push like press UPS pull like the rows and legs like the bridge or squats and if you have an optional fourth day you can make it a

10:45 leg day I suggest resting for 1 to two days weekly for Muscle Recovery this balanced approach works at any age building strength for all major muscle groups while preventing injury and burnout now there's one final exercise we didn't cover but it's one of the best ways to improve heart health endurance and energy drum roll it's cardio which isn't my favorite either but no exercise program is complete without this just choose what you enjoy walking dancing swimming Sports biking all these other ideas just aim for about 45 minutes weekly broken into 10 to 15 minute sessions eventually working your way up to 150 minutes per week which is The Benchmark set by physical activity

11:31 guidelines worldwide now that you know these 10 fantastic exercises there's something even more exciting did you know that you can build incredible leg strength and improve your walking in just 10 minutes per day click on this video and I'll show you a simple 10minute routine which is perfect for anyone over 50 I'll see you there