Five morning exercises to restore full-body strength and mobility after 55<\/p>\n
The first few minutes after getting out of bed can tell you a lot about your physical fitness. Do your knees feel stiff? Does it take a few extra steps before your body feels loose and ready to go? Do everyday movements feel a little slower than they once did? While these changes are common after 55, the good news is they\u2019re not inevitable.<\/p>\n
Starting in your 30s, you gradually begin losing muscle mass and strength at a rate of about 3 to 5 percent every 10 years<\/a> through a process known as sarcopenia. According to research published in Age and Ageing<\/a>, muscle loss accelerates with age and can affect everything from mobility and balance to metabolic health and independence. Recent studies<\/a> show that consistent functional exercise can help improve strength, balance, mobility, and physical function in older adults.Fortunately, incorporating strength-based exercises on a consistent basis can help reverse this muscle loss and keep you thriving at 55 and beyond.<\/p>\n That\u2019s why we spoke with James Bickerstaff, CPT<\/b>, a personal trainer at OriGym<\/a>, who shares a short, effective morning routine to help restore total-body strength after 55. \u201cThe key is choosing movements that challenge multiple muscle groups at once while remaining accessible and sustainable,\u201d says Bickerstaff. \u201cYour morning routine should place a greater focus on waking the body up rather than heavy intensity.\u201d<\/p>\n The following five exercises are designed to deliver a full-body workout in eight minutes flat. Read on for the routine and detailed instructions. And when you\u2019re done, check out these 5 Classic Ab Exercises That Shrink Your Belly Fast After 55<\/a><\/strong>.<\/p>\n \tBodyweight Squats<\/p>\n Few exercises deliver more total-body benefits than the squat. By working your glutes, quads, and core all at once, squats help maintain your lower body strength, which research<\/a> says is essential for standing, walking, climbing stairs, and getting up from chairs.<\/p>\n \u201cIt\u2019s important to strengthen the lower body muscles as we age,\u201d explains Bickerstaff. \u201cBodyweight squats also improve your mobility in your knees and hips.\u201d<\/p>\n How to do it:<\/b><\/p>\n \tWall Push-ups<\/p>\n 6254a4d1642c605c54bf1cab17d50f1e<\/p>\n Upper body strength often goes downhill as you age<\/a>, especially in your chest, shoulders, and arms. The good news? Wall push-ups provide a joint-friendly way to hold on to your pushing strength without impacting your joints or having to get down on the floor.<\/p>\n How to do it:<\/b><\/p>\n \tGlute Bridges<\/p>\n\n
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