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Americans sit too much! But with unwalkable cities, jobs that require to be at a desk for five days a week, and an infrastructure that places an over reliance on individuals owning cars, it’s no wonder why! Unfortunately this means that 25% of Americans don’t do any exercise, 44% don’t do any physical activity outside the demands of their jobs, and nearly 90% have poor diets.
A lack of exercise paired with a poor diet has been extensively linked through numerous studies to rapidly degrading health. This means that the less we move our bodies now the less we will be able to move them when we’re older!
Here are some basic, bodyweight exercises you can incorporate into your daily life to begin your fitness journey and help keep you mobile as you age.
- Deep Bodyweight Squats
- From standing squat all the way down until your hamstrings touch your calves. Then stand! For many, it may take time to reach the mobility of achieving that full deep squat position, but keep at it! This basic exercise will aid in the mobility of your hips, knees, and ankles, and ensure you maintain the necessary strength needed to stand up from the ground.
- Perform 10-20 repetitions for 1-2 sets. Start with twice a week, and progress to every day if you can!
- Pushups
- Pushups will help to maintain strength in your triceps, shoulders, and chest. Helpful when you need to get up off the ground!
- Be sure to keep your back straight and core engaged! Lower your chest all the way to the ground and then push until your arms are fully locked out. Start on your knees if you need to, but as you get stronger transition to a straight leg push up.
- Once you can perform 10-15 reps, you can place books or yoga blocks under your hands to increase your pushups range of motion and increase your chest and shoulders’ mobility.
- Perform 10-20 repetitions for 1-2 sets twice a week. Progress to every day if you can!
- Bodyweight Good Mornings
- Good Mornings will help maintain the strength in your lower back and hamstrings. With a straight back and core engaged, bend at the hips and bow forward. Without bending your back or legs, try to touch your palms to the floor, then reverse the motion! If you stay consistent, you’ll gain more flexibility in your legs and you’ll get closer to touching the ground.
- Lower backs are one of the first things to go as we age. If we can help prevent it, there’s no need to pull your back when simply trying to pick something up from the ground!
- Perform 10-20 repetitions for 1-2 sets twice a week. Progress to every day if you can!
- Bodyweight Hangs
- From a pull up bar, or even the top of a sturdy office door (just mind your fingers), grab with both hands and let your feet dangle. Be sure to keep your shoulders engaged! This exercise may sound simple, but it will test your grip strength!
- Plus, the hanging position allows gravity to decompress your spine and improve your shoulder mobility.
- Start with 10-30 second hangs, for 1-2 sets twice a week. Increase to 3-4 times a week. Try to progress to a 1 minute hold!
- Walking
- Walking engages your legs and core, and helps you stay mindful of your posture.
- Walking for extended periods of time (15-30 minutes) everyday is a great fat burner.
- Due to its low intensity on the body, 15-30 minute walks can be performed everyday, injuries or health conditions withstanding.
- Try to walk everyday!
Remember, these are just the basics and are meant as an introduction to those who are new to exercise or think they don’t have time to work out! But they’re quick and simple enough that you should be able to incorporate them into your daily life. Whether you alternate through the exercises throughout the week, try to perform them all together as a single workout, or pepper them through your day, you will see an improvement in your wellbeing.
Remember, the less we move our bodies now the less we will be able to move them when we’re older! So keep moving!
Photo by Fortune Vieyra on Unsplash