It\u2019s normal for everyday life and tasks to feel more difficult as you get older. Simple things that you probably didn\u2019t have to think about at one point, like getting up off the couch or carrying grocery bags, might now feel like a struggle.<\/p>\n
But that doesn\u2019t have to be the case\u2014not if you have a strength training programme in place.<\/p>\n
Strength training is an effective way to future-proof your body, and keep your joints and muscles healthy as you age, offsetting the natural effects of getting older.<\/p>\n
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Jennifer Martin is a personal trainer who recently shared a look at how she trains her parents, who are in their late 50s and 60s, to help them maintain their independence as they get older.<\/p>\n
\u201cThese exercises are great for those who are looking to build muscle, improve balance and improve mobility,\u201d Martin tells Fit&Well.<\/p>\n
Martin designed this workout with everyday life in mind. \u201cThese exercises will help you get up off the floor with ease, push things above your head without shoulder pain, get up and down out of your chair, pick things up off the ground without lower-back pain, and feel more stable on your feet day to day,\u201d says Martin.<\/p>\n
How to do Jennifer Martin\u2019s future-proofing workout<\/p>\n
You\u2019ll need a few pieces of equipment for this workout, including a balance ball<\/a>, a long resistance band<\/a>, an exercise ball<\/a>, and a pair of dumbbells<\/a> or kettlebells<\/a>. You might also want to use a balance pad<\/a> and exercise mat to provide cushioning for your knees.<\/p>\n If you don\u2019t have all this equipment to hand, simply pick and choose which exercises from this routine you are able to do and add those to your usual workouts.<\/p>\n If you want to complete this routine as a standalone workout, Martin has shared the sets and reps she recommends for each move.<\/p>\n 1. Kneel to stand<\/p>\n Sets: <\/strong>2 Reps:<\/strong> 6 each side<\/p>\n \u201cThis exercise will help you get off the floor with more ease,\u201d says Martin. It targets the quads, hamstrings, glutes and core.<\/p>\n 2. Squat on balance ball<\/p>\n Sets: <\/strong>3 Reps:<\/strong> 10-12<\/p>\n \u201cThis can be done on a balance ball or the ground,\u201d says Martin, although she recommends investing in a balance ball if you\u2019re able to. \u201cThe balance ball is great because it will help strengthen your core and improve your balance.\u201d<\/p>\n \u201cHolding onto a resistance band will allow you to get lower in your squat,\u201d says Martin.<\/p>\n 3. Hamstring curl<\/p>\n Sets: <\/strong>3 Reps:<\/strong> 6-8<\/p>\n \u201cThis is one of the best exercises to help alleviate lower-back pain and increase hip flexibility,\u201d says Martin.<\/p>\n 4. Push press<\/p>\n Sets: <\/strong>3 Reps:<\/strong> 10-12<\/p>\n \u201cThis exercise will allow you to feel more confident pressing things up over your head day to day,\u201d says Martin. \u201cA push and press is a powerful movement that will also help improve shoulder mobility.\u201d<\/p>\n 5. Standing march<\/p>\n Sets: <\/strong>3 Reps:<\/strong> 20-24 each side<\/p>\n \u201cThis exercise helps build core strength and stability, and will also help improve balance and coordination, as well as improve flexibility in the hip flexors,\u201d says Martin.<\/p>\n 6. Split squat with twist<\/p>\n Sets: <\/strong>2 Reps:<\/strong> 8-10 each side<\/p>\n \u201cThis move helps improve balance and proprioception [your sense of where your body is in space], which will help you feel more stable in everyday activities,\u201d says Martin.<\/p>\n You can do this without weights at first.<\/p>\n 7. Bent-over row<\/p>\n