Simple Exercises For The Active Ager
As we age, we will inevitably lose some muscle mass, and daily tasks begin to require more effort. Activities we once powered through can feel exhausting and less enjoyable. A decline in physical activity is one contributing factor. However, daily exercise can help increase strength and mobility.
Aging happens, and it happens from the inside out, on a cellular level. Our older cells do not regenerate quickly, and they become weaker as their mitochondria, which produce energy, diminish in vigor, and number. Studies on exercise and cell metabolism suggest certain workouts for aging adults may undo what the years can do to our mitochondria, some of which are listed below.
The National Institutes of Health suggests that daily strengthening exercises have a multitude of benefits for everyone, young and old. Even small changes in muscle strength make a real impact on your ability to perform daily tasks, like taking in the groceries, getting up from a chair, and bending over to pick things up.
A combination of healthy habits and exercise can significantly enhance your quality of life. Exercise, a healthy diet, lowering stress levels, and incorporating CBD into your daily regimen can assist the aging process. In addition to daily exercise, Cruz Hemp’s CBD topicals are great for sore muscles and stubborn pain. Apply our Icy Relief Formula before or after your daily exercise regimen to enhance performance and help you move with ease.
The exercises below are simple and don’t require any special equipment. When practiced consistently, these simple exercises can benefit your aging body by building muscle, reducing symptoms of chronic disease, depression, and pain.
Here are eight simple strengthening exercises you can try at home:
Hip and lower back stretch: Lie on your back with both legs extended. Without lifting your neck, glance down toward your chest. Slowly bring one knee up to your chest, pulling it in with your hands. Release and relax, then repeat on the other side. As you improve, you can bring both knees up together. Focus on your breath as you stretch. This exercise can improve flexibility and reduce pain in the lower back.
Hip bridges: Lie on your back with your knees bent and feet pressed flat against the floor. Flatten your back against the floor, squeeze your butt muscle and slowly lift your hips into the air. When you lift your hips, push your weight into your feet like you are pushing your toes to the front of your shoes. Hold for five seconds and then lower slowly. Do this as many times as you would like to open your hips and work your glutes. If you sit a lot, your hips may feel tight. This exercise will help.
Side Arm Raises: Use a set of small hand weights, 1 to 3 pounds. Sit or stand comfortably. Keep your feet flat on the floor, shoulder-width apart, and hold your weights straight down with your palms facing forward. Breathe deep, on the exhale, raise both arms to shoulder height and hold for a few seconds. Lower slowly and relax in between intervals. Repeat this as many times as you feel comfortable. This exercise helps strengthen your shoulders.
Chair Squats: Stand in front of a sturdy chair with your feet hip-width apart. Hold the chair lightly and push your hips back, slowly bend your legs and lower your body like you are going to sit. You should be leaning forward slightly. Push your feet and squeeze your butt muscles and return to standing. Repeat a few times a day. Squats can help strengthen the lower body and make stairs and bending over easier.
Knee Curls: Holding on to a sturdy chair, stand straight and lift one leg back without bending the knee or pointing the toes. Exhale, keep your hips still and bend the knee, lifting your heel up toward your butt. Hold the position for a few seconds and slowly lower. Repeat on the other side. This exercise strengthens the upper leg muscles and can improve endurance for walking and climbing stairs.
Wall Angles: Stand with your back pressed flat against a wall and with your feet about 3-6 inches away from the wall. Keep your head touching the wall with your arms at your sides. Tuck your chin to your chest, turn your palms out and slowly raise your arms out to the sides. Lift them as high as you can without bending them. Stay pressed against the wall. Wall angels help improve posture, open up the chest, stretch shoulders, and ease back pain.
Toe Stand: Stand straight, holding onto the back of a chair and slowly lift up on your toes as high as possible. Hold for a few seconds and then slowly lower your heels to the ground. Repeat 10 -20 times. Add modifications, like holding the chair with one hand or do it with your eyes closed. This exercise will help you with balance.
Heel-toe walk: Walk back and forth through your hallway, placing one foot right in front of the other like you are walking on a tightrope. Step heel first rolling into the toe. Hold your arms straight out to the sides to improve your balance. Practice walking heel-to-toe regularly to improve balance and walking posture.
Incorporating these daily exercises will contribute to a healthier, stronger body. Cruz Hemp CBD topicals are excellent in conjunction with exercise to improve overall wellness, along with providing comfort to sore muscles. Cruz Hemp CBD brings you The Power of Nature in a Bottle.