How fit should we be at our age – Fitness Friday

Once we reach age 50, we may experience more aches and pains and see other chronic conditions creep up such as type 2 diabetes and cardiovascular disease. And sadly when we become postmenopausal, our estrogen declines which invites the risk of heart disease.

But keep in mind there is something we can do to protect our heath and it’s called EXERCISE. The effect of exercise on health is profound. It can protect you from a range of conditions, including heart disease, type 2 diabetes and some cancers. Exercise is beneficial no matter your age – just make sure you know what suits you.

Want to see how fit you are? Test yourself to see if you’re at the right strength level for your age, by testing yourself with the moves that correspond with your age. If you can master them easily, increase the amount of reps for each exercise, add another spot move to your workout, increase the amount of seconds to hold a plank. However, if you’re struggling to perform the appropriate moves, practice them at least three to four times per week to build up your balance and strength. Then move on from there.

1. Farmer’s Carry: This move will help improve your posture and prevent injury as opposed to seated or lying positions. The farmer’s walk targets the muscles in your upper body, including your shoulders, upper back, biceps, triceps and forearm muscles. It also strengthens your lower body, including the glutes, quadriceps, hamstrings and calf muscles

Pick up appropriate-sized weights (start with 3 or 5 pounds) and walk as far as you can, holding them at your sides.

2. Weighted Walking Lunges: Keeping your back straight and lifted, this exercise will help maintain your overall strength and endurance. Lunges are quite effective in terms of strengthening legs and buttocks. Lunges target large muscle groups of your lower body; this boosts your metabolism and helps you lose weight much faster. When this excess fat is removed, lunges work on the shape and strength of your lower body.

Stand with your feet about hip-distance apart, holding weights (start with 3 or 5 pound weights) at your sides. Take a big step forward with one foot and bend both knees to a 90-degree angle, keeping your shoulders stacked over your hips and front knee behind the front toes. Press up to stand as you simultaneously bring the other foot in front. Repeat the exercise while moving forward each time. YOU SHOULD BE ABLE TO DO 7 to 10 WEIGHTED WALKING LUNGES

3. Push-ups: Strengthen your upper body and core with this move. The standard push-up targets the following muscles – your chest muscles (or pectorals), your shoulders (or deltoids), the back of your arms (or triceps), your abdominals, and your “wing” muscles directly under your armpit (or serratus anterior).

Get down on the floor on all fours, placing your hands slightly wider than your shoulders. If you can – straighten your arms and legs, but if you can’t – get on your knees. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat. Inhale as you slowly bend your elbows and exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent. Try to keep a tight core throughout the entire push-up. YOU SHOULD BE ABLE TO DO 7 TO 10 PUSH-UPS

4. Planks: This is one of the best exercises to help build your core (the structure that makes up the middle of your body, including your sides, your back, and your abs), and to develop better balance. The benefits are enormous. Planking every day will improve your posture, which will in turn help get rid of back pain, help you to become better coordinated, will improve your flexibility, will improve your metabolism … AND WILL IMPROVE YOUR MOOD !!

The basic plank is simple: Go into a push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the crown of your head to your heels. Hold for as long as you can.

From a plank position, bend your elbows to bring your face between your hands. Keeping your back straight, use your arms to return to plank. YOU SHOULD BE ABLE TO HOLD A PLANK FOR 20 SECONDS