If you struggle with plantar fasciitis, you’re all too familiar with heel and foot arch pain.
The most common signs of plantar fasciitis include:
Pain or swelling around your heel
Pain in the arch of your foot
Overall stiffness
The sooner you start treating plantar fasciitis, the better! Regular and consistent stretching will be key for any plantar fasciitis treatment plan, and some simple stretches and strengthening exercises can help reduce pain.
These are the best stretches and massages for relieving plantar fasciitis pain that you can do first thing in the morning (or anytime, really). Make sure you do these for both of your feet, even if you only have pain on one side!
1. Hand Stretch/Massage
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Before you get out of bed in the morning, try this simple massage:
Use your hands to gently pull the top of your foot down, stretching it very lightly.
Take your thumbs and, starting in the middle of your foot, pull each thumb toward the outer edges of the foot, almost like you are trying to get rid of a wrinkle.
Do this in 3 or 4 different places at the bottom of your foot.
2. The Alphabet Game
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Next, try the alphabet game:
Sit up in bed and hang your legs over the side to play the alphabet game with your foot.
Point your big toe and draw the alphabet from A to Z with each foot to strengthen and stretch the foot and calf.
3. Roll It Out
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Give this rolling stretch a try:
Slowly stand up and place one foot on a massage ball, tennis ball, or frozen water bottle and slowly roll it across the bottom of the foot, starting at the heel.
Once you reach your toes, go back slowly in the other direction.
Repeat 3 times for each foot.
Choosing a frozen water bottle gives you the bonus of reducing inflammation, while the rolling massage helps you get prepared to step and move.
4. Step Stretch
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If you have access to stairs, try this stretch:
Find the nearest set of stairs and stand on the bottom step.
Put the ball of the foot you want to stretch on the step and let the heel drop down for 30 seconds.
Switch to the other foot and do the same.
Stretch each foot 3 times.
5. Heel Press Stretch
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To do the heel press:
Stand facing a wall and place both hands against the wall.
Step one foot back and press the heel of that foot firmly into the ground, keeping your leg straight.
Try not to bounce! Remember that tight calves are often the origin of heel pain.
6. The Washcloth Exercise
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Try the washcloth exercise:
Sit on a chair or the edge of your bed with a washcloth on the floor.
Keep your heel on the ground and lift the washcloth with your toes.
Release and repeat 10 times. Repeat on the other foot.
7. Seated Straight Leg Stretch
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Lastly, try this straight leg stretch:
Grab a long band and or towel and sit down on the floor with your legs straight out in front of you.
Place the band or towel around one foot, keeping that leg straight.
Gently pull back on the band or towel, holding for 30 seconds and breathing gently.
Switch to the other foot. Stretch each side 3 times.
More Ways to Treat Plantar Fasciitis
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Along with stretching for plantar fasciitis, you may want to add on some additional treatments.
When plantar fasciitis is treated early, most people resolve their pain with conservative treatments within six weeks. However, sometimes it takes a few treatments stacked on top of one another.
Here are some tried and true plantar fasciitis treatment options:
Ice: Try an ice pack or a frozen water bottle.
Massage: While you are sitting, roll a tennis ball around under your foot to massage the area. It works like a foam roller for your foot. Of course, the frozen water bottle also serves this purpose.
Medication: Over-the-counter anti-inflammatories can help. Ibuprofen or Naproxen are good bets to reduce inflammation and provide pain relief.
Rest: Your feet need time off from whatever is causing the issue. Stop or cut way back on high-impact exercises.
Get New Shoes: Most people wear their workout shoes for far too long before replacing them, so you may need a new pair!
Beginning an exercise routine when you are obese can be challenging, but that shouldn’t deter you from getting started! Kickstarting your health journey with obesity can happen at any age—but it’s important to approach your goals with patience, consistency, and a focus on your overall well-being.
Here are 12 steps to help you start exercising if you’re dealing with obesity.
1. Talk to Your Doctor
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Before beginning any exercise program, consult your doctor or a healthcare professional, especially if you have any underlying health conditions or concerns. They can provide guidance tailored to your specific needs and limitations.
2. Start Slow
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This is the MOST important! Don’t overdo it on day one. You will likely become discouraged, sore, and possibly even injured.
Begin with low-impact exercises that are gentle on your joints, such as walking, swimming, or cycling. Start with short durations, even as little as 10 minutes a day, and gradually increase the time as your endurance improves.
3. Set Realistic Goals
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Set achievable, realistic, and specific goals. Set goals about consistent movement, not just weight loss!
Instead of aiming for significant weight loss at the start, focus on creating healthy exercise habits. Goals like walking for 10-15 minutes a day or reducing sedentary time can be a good start. Keep track of your daily activity and progress.
4. Find Activities You Enjoy
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Look for activities you enjoy doing. Whether dancing, biking, playing a sport, or using a walking pad, finding something you like increases the likelihood of sticking with it in the long run!
If you hate the exercise you choose, you won’t stick with it. There is no one right form of exercise; you need to think about what YOU like.
5. Consider Support
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Exercise with a friend or family member, or consider joining a support group. Having someone to exercise with can provide motivation and make the experience more enjoyable.
You can also find an accountability partner — someone who will check in with you daily to give you encouragement and support.
6. Modify Your Diet
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While exercise is important, weight loss is also significantly influenced by diet. (You can’t out-train a bad diet!)
No matter how you slice it, it’s calories in vs. calories out. Of course, the type of calories matters, so start eliminating processed foods and try to eat real foods like fruits and veggies.
Don’t change everything at once, but be mindful and focused. You can also consult a nutritionist or dietitian to create a balanced meal plan that supports your exercise routine and overall health goals.
7. Focus on Strength Training
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Incorporate strength training exercises into your routine. Building muscle mass can boost your metabolism and help with weight loss. Start with bodyweight exercises and gradually introduce light weights.
8. Be Mindful of Your Body
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Listen to your body. If you experience pain (not to be confused with the usual discomfort of exercise), it’s a sign to stop and rest. Pushing yourself too hard, especially in the beginning, can lead to injuries.
9. Track Your Progress
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Keep a record of your workouts. Tracking your progress, whether it’s the number of steps, minutes of activity, or your strength training routine, can be motivating and help you stay on course!
10. Be Patient and Persistent
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Understand that progress may be slow, and setbacks might happen. Stay persistent and be patient with yourself.
Celebrate your achievements, no matter how small they may seem. You didn’t gain the weight overnight, and you won’t lose it overnight, either. You’re in it for the long haul, and you’ll get there!
11. Stay Hydrated and Well-Rested
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Drink plenty of water, especially when exercising. Also, ensure you get enough sleep, as rest is crucial for your body’s recovery and overall well-being.
12. Consider Professional Guidance
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If possible, work with a certified fitness trainer experienced in working with individuals who are obese. You can also join an online program with beginner exercise programs that are well-instructed.
Remember, the key is to make sustainable changes to your lifestyle. Small, consistent efforts over time can lead to significant improvements in your health and fitness!
Yoga isn’t just stretching. It actually offers an array of benefits! Reduced back pain, improved digestion, and better sleep can all come from yoga.
It’s also a great way to flatten your abs!
This quick, 6-minute yoga workout is perfect for when you’re in a time crunch or as a quick way to get moving in the morning. It includes 4 different yoga moves that specifically target your upper and lower abs.
WORKOUT INSTRUCTIONS:
Use a yoga mat or soft surface to perform each exercise.
You’ll hold each pose for 30 seconds to 1 minute, depending on the move.
Go through the whole sequence twice for a total of 6 minutes.
Remember to breathe throughout!
1. High Plank
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To perform a high plank pose:
Begin on your hands and knees. Pull your abs in and step your feet back behind you until your legs are straight.
Keep hands directly under your shoulders and your eyes at the front of your mat, keeping your neck aligned.
Hold your abs and legs tight, and make sure your back stays long. Avoid sagging in the low back.
If you struggle to hold the position, lower your knees to the mat while keeping everything else the same.
Hold for 30 seconds.
2. Boat Pose
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How to perform a boat pose:
From a seated position, draw your naval to the spine and brace the abdominals. With your hands on the floor behind you, bring your legs up off the floor with your knees bent in front of your chest.
Keeping abdominals tight, slowly lift hands off floor and reach them forward and up while simultaneously lengthening legs upward. Your body will look like a “V” shape. Lengthen your spine as you hold. (If your hamstrings are too tight, bend your knees slightly.)
Keep abdominals tight and breathe.
Hold for 30 seconds.
3. Warrior 3
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To perform a warrior 3 pose:
Engage your abs and lengthen your spine as you reach your arms toward the front of the room and begin lifting your left leg behind you.
Continue reaching your arms forward and your left leg back until your body is parallel to the floor and your eyes are gazing at the front of your mat. Keep those abs tight! Try not to let your back sag.
Relax your neck and shoulders and breathe gently in and out.
Hold for 30 seconds, then switch legs and hold for another 30 seconds. (A total of 1 minute.)
4. Side Plank
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To perform a side plank:
Begin in a full plank pose with your hands under your shoulders and your feet and thighs touching.
Squeeze your abs tight and open the right arm straight into the air, turning your body to the side so the right foot rests on the left foot.
Lift your body through your waistline and hold abs tight as you breathe.
Hold for 30 seconds, then switch sides and hold for another 30 seconds. (A total of 1 minute.)
Next, go back to the beginning and start your second round!
You may not be able to completely get rid of the cellulite on the back of your legs or rear, but there are some exercises you can do to reduce it, no matter your age!
Building nice, firm muscle underneath your skin will fill the space with a solid structure and create a smoother surface. Plus, more muscle means more burned fat, which means less fat to produce cellulite.
We’ve rounded up seven of our favorite exercises to help you reduce the appearance of cellulite on your thighs and rear end, giving you smoother, stronger, and younger-looking legs.
Cellulite workout instructions:
Perform each exercise for 40 seconds, followed by 20 seconds of rest.
Repeat the entire circuittwice for a 20-minute workout.
Try to incorporate this workout 2-3 times a week for the best results.
Notes:
One exercise will require a chair or something with a higher surface; you can use a step, couch, etc. Be creative with the space and equipment you have in your house!
If you do not own dumbbells, you can use other small-weighted objects such as water bottles, books, canned goods, etc.
Let’s get started!
1. Plié Squats
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How to perform plié squats:
Stand with feet slightly wider than shoulder distance apart and toes turned out.
Bend your knees, lower your torso, and keep your back straight and abs tight. Tuck your tailbone.
Squeeze your glutes and come to the standing position.
Reps: 8-12 Sets: 2
Plié squats tone your inner thighs and glute muscles to create a firmer, more lifted butt.
2. Pistol Squats
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How to perform pistol squats:
Stand with feet hip-distance apart and extend one leg long in front of the body.
Bring your hands to your hips or the front of your body for balance. Sit back into a squat with your weight on the heel of the foot, then slowly stand back up using your glute and hamstring muscles.
Repeat on the other side.
Reps: 8-12 Sets: 2
Pistol squats are an effective lower-body exercise that strengthens your glutes, quads, and core while training your body for better balance and ankle stability.
3. Side Lunges
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How to perform side lunges:
Start standing with legs slightly wider than shoulder distance apart and toes pointed forward.
Shift your body weight to one leg, bending the knee until it reaches a 90-degree angle while keeping the other leg straight. Glutes are pressing back behind you.
Return to center and switch sides.
Reps: 8-12 Sets: 2
Side lunges strengthen the quadriceps, glutes, and hamstrings while targeting the inner and outer thighs.
4. Elevated Lunges
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How to perform elevated lunges:
Begin by standing a few feet in front of a step or other surface and reach your left foot back so your toes are on the step and heels are lifted.
Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.
Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for the desired number of reps and switch sides.
Reps: 8-12 Sets: 2
Elevated lunges are a version of the traditional lunge that focuses on strengthening your glutes, quads, hamstrings, and calves.
5. Deadlifts Exercise
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How to perform deadlifts:
Start standing with feet hip-distance apart and dumbbells (or water bottles, canned goods, etc.) resting in front of your thighs.
Tighten your abdominals and keep a flat back as you bend your knees slightly, lowering the dumbbells toward the floor.
Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.
Reps: 8-12 Sets: 2
The deadlift works more muscles than any other exercise, including your back, glutes, legs, arms, shoulders, and core!
6. Glute Kickers Exercise
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How to perform glute kickers:
Kneel on all fours and bring your right knee off the mat, holding your right heel above the knee with your foot flexed.
Squeeze the right glute and press your right foot up toward the ceiling. Release slightly down and squeeze up again. Repeat for the desired number of reps, then switch sides.
Keep abs tight throughout!
Reps: 8-12 Sets: 2
The glute kicker is an exercise that will strengthen and tone your glutes, build stability in your core, and help you tone your booty for a firmer backside!
7. Single-Leg Hamstring Bridge
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How to perform single-leg hamstring bridge:
Lie on your back with bent knees hip distance apart, and feet flat on the mat stacked under the knees. Extend one leg long towards the ceiling.
Squeeze your glutes and lift your hips off the mat into a bridge. Lower and lift the hips for the desired number of reps, then repeat on the other side.
Reps: 8-12
Sets: 2
Single-leg hamstring bridges are a great exercise that strengthens the hamstrings, glutes, core, and lower back.
Now, go back through all 7 exercises a second time. Remember to stretch at the end!
A healthy diet and great exercise are the best ways to achieve a smaller waist. Slow, steady progress is the name of the game when it comes to investing in your health!
And here’s the deal: what you choose to eat will make more of a difference in how your belly looks than anything else. (In other words, it’s time to ditch the junk food!)
It’s imperative to eat healthy, well-balanced meals that nourish your body. And while that concept seems fairly simple, we all know it’s definitely not easy!
Along with staying active, here are six diet tips that might help you adjust to a new, healthier way of eating.(And get a smaller waist in the process!)
Plan Ahead For The Week
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A big part of making poor eating choices is that you get hungry and simply eat what is easiest to grab. Of course, the easiest thing is often fast food. So take an hour on Saturday or Sunday and do some simple meal planning/prep.
For example:
Bake, grill, or boil a few chicken breasts.
Hard boil a dozen eggs.
Buy a few cartons of Greek yogurt.
Wash and chop your favorite anti-inflammatory fruits and veggies and get them into baggies for grabbing on the go.
If you like to cook, make a big pot of healthy chili or low-cal southwestern chicken soup and divide it into containers for the freezer.
Anything you can do to prepare in advance will reward you with results. Spending a few hours on the weekend to plan for the week ahead can transform mealtime from stressful and fattening to simple and healthy.
Protein, carbs, and healthy fats go together in meals for a reason. The combination keeps you balanced and satisfied.
Try to eat them together every time you eat. If you are grabbing an apple for a snack, it might surprise you to know that pairing it with a tablespoon of peanut butter is even better!
By balancing the nutrients, you might take in more calories initially, but you end up eating less in the long run, and your blood sugar will stay in balance, staving off cravings for the bad stuff.
This means you eat the good calories that get used up rather than stored in your belly. Storing less calories will help you avoid weight gain!
So, what does a well-balanced and simple meal look like? Here are some ideas for good choices:
Piece of toast made from whole grains with peanut butter and ½ a banana.
Protein shake with fruit or veggie mixed in.
Veggie sticks and hummus.
Full-fat Greek yogurt with berries.
Try our Muffin in a Minute (it’s not what you think!)
None of these are complicated, and each of them will keep you satisfied for several hours.
Turn Down Unexpected Treats
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We are often guilted into eating things that others offer us!
It’s totally fine to splurge every so often and enjoy a treat, especially if you typically have a healthy, balanced diet. But living in constant imbalance won’t give you the best results.
Think about it: If you added up the free doughnuts at the office, slices of co-worker birthday cake, or oversized samples at the big-box store, you’d be surprised at how often you eat something that wasn’t part of your original diet plan. (And don’t forget all the sips and bites you take from your kid’s plate!)
Be intentional about what you eat and, if needed, keep track for a week and write it all down as you take it in.
Crash Diets Are Not Your Friend
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Restrictive meals and diets can cause your metabolic rate to drop. Evidence shows how hard it is for adaptive thermogenesis to begin the more you reduce your calorie intake. In reality, a tightly restrictive diet can be counterproductive.
So, how do you identify a crash diet? Any protocol that requires you to cut out a whole food group (also known as a macronutrient) or exercise excessively is worth questioning. We at Get Healthy U always advocate balance as the most important thing.
Eat Bloat-Blasting Foods
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No one feels like their waist is trim and slim if they’re bloated all the time! We recommend you add foods to your diet that help with bloating and avoid the ones that make it worse.
It’s helpful to steer clear of baked or processed foods. (Especially overly salty foods!)
Add lots of leafy greens, which are high in magnesium and micro-nutrients for digestion. Here’s our list of debloat foods for more ideas.
Make Peace With Slow, Steady Progress
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Losing weight quickly is not what you should focus on. Working toward a safe rate of losing 1 to 2 lbs per week will be much more likely to result in a permanent loss.
To make peace with slow weight loss, focus on small wins instead. Instead of “I must lose x lbs to achieve this bodyweight,” reset it to, “This week, I’m going to walk 5 times and plan my meals every day.” It’s much more tangible and realistic.
Going too hard too quickly could result in burnout. You want your lifestyle adjustments to stick, along with your slimmer waist!
Bubble butts and booty trends may come and go, but a firm lifted rear end never goes out of style!
Strong glutes are important for your overall health. They are the largest muscle group in your body and play a crucial role in supporting and enabling various movements.
These seven big bubble butt exercises can help you to strengthen your buns, promote good posture, improve mobility, and stabilize your hips. (Who knew booty exercises could have such a lasting impact?)
The best part? All of the exercises in this bubble butt workout use different movements and can be done right at home or wherever you happen to be. These are bodyweight exercises. All you need is this list of exercises and the will to be consistent, and you’ll get one step closer to a better butt!
Here, we’ll explain how the glute muscles work, why strong glutes are essential, and how to achieve that toned and lifted big bubble butt with the best glute exercises.
The Muscles That Give You A Firmer Butt
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When you think of toning your butt, you may picture the actual butt cheek itself, but there are a few different muscles responsible for creating a firm, lifted appearance.
Glute strength can help reduce hip pain and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout. This important muscle group plays in important role in your general health.
Gluteus Maximus: This is the largest and most powerful muscle in the human body. It is responsible for the movement of the hip and thigh. When you stand up from a sitting position, climb stairs, or run, your gluteus maximus is actively engaged. It helps in extending (moving your leg behind you) and externally rotating your hip.
Gluteus Medius: This muscle is situated on the outer surface of the pelvis. It assists in hip abduction, which is the movement of the thigh away from the midline of the body. The gluteus medius also provides stability to the pelvis during activities like walking, running, and standing on one leg.
Gluteus Minimus: The gluteus minimus is the smallest of the three gluteal muscles and lies beneath the gluteus medius. It also aids in hip abduction and internal rotation of the hip joint.
Your hamstrings also extend up towards your gluteal muscles, making them a vital muscle to include in your next booty workout. Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only lower risk of injury to your hips but also create a lean, tight rear end.
Why Your Glute Strength Matters
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All talk of bubble butts aside, glute strength is important for overall strength and fitness. Your glutes are the largest muscle in your body, and they’re crucial for so many different movements concerning your hips and thighs.
Here are three reasons you need to strengthen your glutes in order to get a stronger butt:
Improves Your Posture
Most of us sit for long periods of time for work, and this causes the glute muscles to “turn off,” so to speak.
When our glutes aren’t firing effectively, our hip flexors tighten and shorten, which not only increases the chances for injuries to our hips and knees but can cause what’s known as “postural deviations” such as slouching. Strong, activated glute muscles in our lower body prevent this from happening and and are a great way to keep our postural alignment upright and healthy.
If you’re stuck at a desk all day, you can also incorporate an under desk walking pad to get more movement into your day!
Reduces Hip, Back, and Knee Pain
Strong glutes stabilize your pelvis and help protect your hips from injury. Since these muscles work together, strong glutes also help ease lower back pain.
When your pelvis is stable, it also takes the pressure off your knees and ankles, which can overcompensate otherwise. All around, strong glutes lead to a pain-free body.
Improves Athletic Performance
Strong glutes are crucial to athleticism: they boost your overall mobility, speed, and overall daily movement. The glutes are responsible for powerful movements such as standing up, climbing, and running.
Especially if you’re a runner, strong glutes help propel you farther and faster, not to mention they reduce the impact your feet have to take every time they strike the ground.
The best exercises for a bigger butt are more than aesthetic – they’re athletic!
Can You Get A Bubble Butt At Home?
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Bubble butt exercises are totally doable at home. In fact, you can do this entire exercise routine just about anywhere. Find a comfortable spot in your home gym, living room, bedroom, or even at your hotel when traveling.
If you prefer to add extra resistance to your bodyweight exercises for even stronger glutes, check out my favorite picks for at home gym equipment.
The good news is, the only thing standing in the way of you and a curvy booty is a little dedication and our bubble butt workout.
The following are 7 of the best bubble butt exercises you can do from home. You can incorporate them into your existing workouts or do them all together for one killer, butt-kicking workout!
If you do them as an exercise program, perform 8-10 repetitions of each movement. These moves are all bodyweight except for the resistance band butt blaster—but this move can be modified without the resistance band, too.
Basic Squat Exercise
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The basic squat is an effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings, and calves. You can stick to bodyweight at first, and add additional resistance as you build muscle strength.
How To Do A Basic Squat:
Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward.
Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.
Skaters
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Skaters are a cardiovascular exercise where you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes. However, an added benefit to this move is a strengthening of your medial glute- or the outer thigh.
How To Do Skaters:
Start with your legs slightly wider than shoulder-distance apart and arms at the sides.
Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion—arms alternate as you switch sides like a speed skater.
Squat Jumps Exercise
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Squat jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat jumps target your quads, hamstrings, glutes and calves while also toning the ab and back muscles.
How To Do Squat Jumps:
Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
Jump straight up and swing arms overhead. Return to squat.
Resistance Band Butt Blaster Exercise
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Note:You don’t have to use a resistance band if you don’t have one; it can easily be modified as bodyweight-only.
The resistance band butt blaster is a unique way to strengthen your glutes without having to do any squats or lunges or even put body weight on your knees. The resistance band provides a unique opportunity to find new ways to complete exercises that might otherwise be impossible.
How To Do Resistance Band Butt Blasters:
Kneel on the floor and wrap band under the right foot, and place hands down under shoulders holding handles against the floor.
Lift right knee off the floor slightly and push the right foot back to extend leg straight against the band, squeezing your glute.
Release slowly, bringing the knee back into a bent position. Continue for desired reps and switch feet.
Glute Bridge Exercise
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The glute bridge is a simple exercise with powerful results. It helps you build strength, improve posture, and sculpt a toned, firm posterior.
How To Do Glute Bridges:
Lie on back with bent knees hip-distance apart, and feet flat on mat stacked under the knees.
Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight, and return to the mat with control. Repeat for the desired number of reps.
Plié Squats
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A plié squat is an exercise that strengthens the legs, glutes, and calves and increases the range of motion in your hips. They are sometimes referred to as a sumo squats, since the toes are turned outwards in a wide stance position. This lower body move targets the thighs (toning the inner thighs,) hamstrings, and glutes (the strongest and most powerful muscles in your butt.)
How To Do Plié Squats:
Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
Bend knees and lower your torso, keeping your back straight and abs tight.
Squeeze your glutes and come to a standing position.
Cross Behind Lunges
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The cross behind lunge is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. It lets you sink into a deep range of motion to really shape your booty and sculpt your thighs, and can be done with bodyweight alone, or added weight. Bonus! They’re low impact and a great way to get an awesome rear end.
How To Do Cross Behind Lunges:
Begin standing with your feet hip-distance apart.
Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight, and chest lifted to keep your weight in the front leg. Step back to the start position and repeat on the other side.
You don’t have to visit a plastic surgeon to get a bigger butt. Use this booty
Targeting your midsection with sculpting and strengthening exercises is a great way to promote healthy aging, no matter what you current fitness capabilities!
Here are the benefits of working your core as often as you can:
The following low-impact moves are some of the top core exercises for older adults, and most involve a chair for stability.
Directions:
Aim to do these exercises daily (or at least 2-3 times per week) to keep your core muscles strong and healthy.
Perform each move for 5-10 reps (per side), and you’ll get a great core workout in less than 10 minutes!
1. Seated Forward Roll-Ups Exercise
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Here’s how to perform a seated forward roll-up:
Sit in a chair with your legs extended, heels on the floor, and feet flexed towards your face. Extend your arms in front of you. Keep an upright posture; don’t slouch or lean back in the chair.
Begin curling your chin to your chest. Exhale as you roll the entire torso up and over, keeping your legs straight, abs engaged. Reach down towards the toes.
Once you can’t reach any further, inhale as you begin to roll back up to the starting position, one vertebra at a time.
Repeat moving slowly. Avoid using momentum; try to use your abdominals to lift and lower.
2. Seated Side Bends
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Here’s how to perform seated side bends:
Sit with knees bent and feet flat on the ground. Bend your right arm to bring your right hand to the right side of your head. Allow your left arm to hang at your side. Keep an upright posture; don’t slouch or lean back in the chair.
Inhale. As you exhale, bend gently at the waist to lower your left arm toward the floor. Keep your chest open and pull your right elbow back to feel a stretch in your right side.
Inhale to return to starting position. Repeat.
3. Seated Leg Lift Exercise
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Here’s how to perform a seated leg lift:
Sit in a chair. Your left knee should be bent with your left foot flat on the ground, and your right leg extended. Keep an upright posture; don’t slouch or lean back in the chair.
Engage your core to raise your right leg. Lift your leg as high as you can without letting your back collapse. Hold briefly before returning your foot to the floor.
4. Seated Leg Taps
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Here’s how to perform seated leg taps:
Sit in a chair with knees bent and feet flat on the ground. Keep an upright posture; don’t slouch or lean back in the chair.
Hold onto the bottom of your seat for support. Engage your abdominals and extend both legs out in front of you, tapping the floor with both feet.
Reset by pulling your legs under your chair, allowing your feet to rest on the floor. When you’re ready, repeat.
5. Seated Half Roll-Back Exercise
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Here’s how to perform a seated half roll-back:
Sit in a chair with knees bent and feet flat on the ground. Lift your arms in front of your chest to create a circle. Keep an upright posture; don’t slouch or lean back in the chair.
Keeping your feet on the floor and your arms joined in a circle in front of your chest, begin to round your back. As you round your back, think about scooping your abdominals.
Once you can’t go any further, engage your abs as you slowly roll back up to the starting position.
6. Glute Bridge
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Here’s how to perform a glute bridge:
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Engage your abs and squeeze your glutes to lift your hips to a bridge.
Hold briefly and return your glutes to the floor with control.
There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is strength training.
Researchers at the National Institute on Aging have been studying the effects of strength training for decades and have found so many ways it promotes healthy aging. The biggest benefit? It can add years to your life.
Here are six ways strength training over 50 helps slow the aging process and keeps your bodyhealthy and feeling younger than ever.
1. Helps Build Lean Muscle Mass
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As we age, our bodies lose muscle if we’re not focused on a regular strength training workout. Those who strength train see tighter, more toned bodies rather than getting “bulky.” Worrying about bulking is a women’s fitness myth I recommend ignoring!
It’s a myth that weight training will make you bulk up. It will, however, help you achieve that coveted toned appearance everyone wants!
It takes a combination of strength and cardio exercise. Cardio workouts help burn calories and get your heart pumping, which is critical for your overall heart health and weight management. But as that fat starts to melt off, you also need to strength train if you want any toned definition.
Being stronger means staying independent and strong for life’s daily activities, such as carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports.
2. Improves Bone Density and Lowers Injury Risk
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Injury prevention is important, especially as you age—and it’s an often-overlooked benefit of building muscle.
Unexpected falls put countless older people in the hospital every year. In fact, according to the CDC, falls are the leading cause of injury and death in older Americans.
By training the muscle and connective tissue that surrounds your bones, you are making yourself stronger and helping to prevent a fall from happening in the first place. Bone density is a big deal, and strength training is the best way to preserve it.
Strong muscles protect your bones and joints when they’re in motion and make your ligaments better at absorbing the shock they endure during dynamic movements. It’s important to incorporate weekly strength training into your routine to avoid random strains and sprains.
3. Lowers the Risk of Obesity and Disease
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Maintaining a healthy weight is important for preventing many diseases, such as heart disease, diabetes, high blood pressure, high cholesterol, liver disease, and certain cancers.
Strength training is an excellent way to eliminate excess fat, keep your body healthy, and reduce the risk of obesity and the diseases that come with it.
For those already struggling with obesity, research shows that adding weight lifting to an exercise and diet routine for older adults yields better results than diet or aerobic exercise alone.
4. Boosts Metabolism
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Unfortunately, as you age, your metabolism begins to slow down. One great way to revive it is by weight training.
Your resting metabolic rate (RMR) is how many calories your body burns at rest. The more muscle you have on your body, the higher that metabolic rate.
Essentially, the more muscle you have, the faster your metabolism works. Bottom line? When you have more muscle mass in your body, you burn more calories every day.
5. Improves Mental Health
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Strength training is not just about more muscle mass. As you get older, you may go through many life changes, making it normal to feel sad, stressed, or uneasy.
Regular strengthening workouts improve your balance and coordination, which helps you do just about everything, from yoga and dance to daily tasks.
As you age, you tend to lose the overall muscle strength that allows you to balance. By lifting weights, you are not only building up muscle strength and protecting bone health but also forcing your body to function in an unbalanced state, thus improving overall balance and coordination.
Bending, lifting, balancing—these movements are very important as you age! If you can strength train, it will help you stay more coordinated and capable throughout the years.
Osteoporosis is a condition that weakens bones, making them fragile and more prone to fractures, and is a common concern among older adults. In fact, there are an estimated 54 million Americans living with osteoporosis.
There are several risk factors associated with osteoporosis. Some of these factors can be controlled, and some cannot.
While the risk of developing osteoporosis increases with age, there are certain factors that can put you at a higher risk.
Let’s explore a brief overview of osteoporosis, the most common risk factors, and what you can do now to help prevent it.
What is Osteoporosis?
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Osteoporosis is a bone disease that develops when bone mass and bone mineral density decrease. This significantly weakens bones, which increases the risk of fractures and broken bones.
The biggest culprit behind osteoporosis is age. Your bones are in a constant state of renewal, meaning new bone is made, and old bone is broken down. When you’re younger, the body makes new bone faster than it breaks down, which increases bone mass.
Once you hit your 20s, the bone renewal process slows down, and most people reach peak bone mass by 30 years old. From there, as you age, bone mass is lost faster than it’s created — thus putting you at risk for osteoporosis.
Osteoporosis Risk Factors You Can’t Control
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Unfortunately, there are uncontrollable risk factors for osteoporosis that you cannot change. These include:
Age: The risk of osteoporosis increases as you get older, particularly for women over the age of 50 and men over the age of 70.
Gender: Women are more likely to develop osteoporosis than men, especially after menopause. Around 50 percent of women in the U.S. age 50 or older will break a bone due to osteoporosis.
Family history: If you have a family history of osteoporosis or fractures, you may be at a higher risk.
Menopause: Because menopause leads to increased bone loss due to a decrease in estrogen, menopausal women are more at risk of developing osteoporosis.
Previous bone fracture: If you’ve ever broken a bone, you’re more at risk for osteoporosis.
Medications: Sometimes, certain health conditions require medications that could potentially increase your osteoporosis risk. Some of these include corticosteroids, glucocorticoids, and certain medications for diabetes or depression. You can always speak with your doctor about any possible osteoporosis risks before starting a new medication.
Certain diseases: Diseases such as rheumatoid arthritis, COPD, Crohn’s disease, IBS, coeliac disease, endocrine disorders, HIV/AIDS, certain cancers, and chronic kidney disease may increase your osteoporosis risk.
Osteoporosis Risk Factors You Can Actually Control
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Certain lifestyle and dietary choices can put you at higher risk for osteoporosis. The good news? These can all be changed.
Here are the biggest controllable risk factors for osteoporosis:
Low body weight: It’s important to maintain a healthy weight, since being underweight (a BMI below 19) can lead to decreased bone mass.
Smoking: Smoking can decrease bone density. Smokers have double the risk of hip fracture compared to non-smokers.
Excessive alcohol consumption: Drinking too much on a regular basis can weaken bones increase the risk of fractures.
Poor diet: Inadequate intake of calcium and vitamin D deficiency can contribute to weakened bones. A diet low in dairy products, leafy greens, and other sources of calcium can also be a risk factor.
Lack of exercise: Lack of weight-bearing activity and strength training exercise can increase the risk of osteoporosis.
Eating disorders: Anorexia or bulimia can lead to extreme weight loss, which is dangerous for bone health.
How to Help Prevent Osteoporosis Now
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So, is osteoporosis preventable? While the uncontrollable risk factors are always there, it doesn’t mean you will end up with the disease.
Fortunately, there are things you can start right now to help prevent osteoporosis. The sooner you start taking care of your bones, the better off you’ll be when you reach your later years. (It’s never too late to make a change!)
Here are some tips for preventing osteoporosis:
Boost your vitamin D and calcium intake. Both are essential in maintaining strong bones! You can get vitamin D and calcium through your diet, but supplements can help as well. (Always speak with your doctor before starting a supplement regimen.) Some calcium-rich foods include Greek yogurt, broccoli, leafy greens, oranges, beans, spinach, tofu, almonds, and milk. Vitamin D-rich foods include yogurt, eggs, salmon, mushrooms, and fortified milk.
Add more protein to your diet, too. Some studies have shown that eating protein may increase bone mineral density. Some of the best protein sources include lean beef, chicken, salmon, eggs, peanut butter, pasta, lentils, and low-fat cottage cheese. The recommended daily protein intake is 0.4 grams per pound of body weight.
Create a healthy lifestyle. This includes quitting smoking, cutting back on alcohol, maintaining a healthy weight, and sticking to a well-balanced diet that includes fruits, vegetables, whole grains, and lean proteins.
Exercise! Resistance exercises and strength training are two great ways to improve bone health. Strength training, in particular, trains the muscle and connective tissue surrounding your bones, which helps improve bone density and prevent fractures.
Remember, it’s never too late to start making positive changes! A healthy lifestyle that includes a balanced diet, exercise, and avoiding risk factors like smoking can go a long way in preventing osteoporosis and maintaining strong bones throughout your lifetime.
Of course, you should always consult with a healthcare professional for personalized guidance and recommendations.
Did you know your food can actually make you feel younger?
Longevity expert and doctor Mark Hyman, MD, is a 63-year-old practicing family physician and best-selling author of Young Forever: The Secrets to Living Your Longest, Healthiest Life. He’s an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine.
He also has advice on how to keep your body young!
Dr. Hyman shared his daily routine and eating habits on his TikTok account, including five foods he swears by to keep his biological age 20 years younger. Because of their incredible health benefits, he says these foods help you live longer, age well, and reduce the risk of chronic disease.
Here are the five foods Dr. Hyman refers to as “medicine” for ensuring a long, healthy life.
1. Cruciferous Vegetables
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Cruciferous vegetables include those like broccoli, brussels sprouts, kale, and cabbage. They are rich in phytonutrients, which help reduce inflammation and the risk of cancer. They also aid in digestion thanks to their magnesium, folate, and fiber content.
Dr. Hyman eats a cup or two of cruciferous vegetables every day.
Dr. Hyman stresses the importance of “good fats,” including extra virgin olive oil, which he uses in his cooking each day. Olive oil contains antioxidants known for reducing the risk of chronic health conditions and heart disease.
“You need to make sure you get lots of good fats, and olive oil is a great way to do it,” says Hyman.
3. Nuts
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Nuts are full of healthy fats and a great source of protein. They also contain vitamins and minerals your body needs, like magnesium, folate, vitamin E, and selenium.
Hyman says nuts like cashews, almonds, and walnuts have been associated with a reduced risk for diabetes and can improve your health and life span. He recommends a handful a day.
4. Berries
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Dr. Hyman explains that berries (especially blueberries and blackberries) contain a large amount of antioxidants and phytochemicals, which can improve longevity. They are also important for maintaining gut health, fighting inflammation, and reducing the risk of heart disease.
Grab a handful every day!
5. Green Tea
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While this one is a drink rather than a food, it’s still a key part of Hyman’s longevity diet! Green tea can reduce harmful oxidative stress, which can negatively impact brain health.
Green tea also contains antioxidants that protect the brain from disease and promote healthy aging. Try a cup to start your day!
Your hips play a key role in healthy aging. They enable you to perform various daily activities, from standing to walking to climbing stairs, no matter what your age!
So, it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life.
It’s never too late to turn things around! Regularly strengthening the hip muscles with targeted exercises is the best way to stay healthy and mobile. Start by incorporating these nine hip-strengthening exercises into your routine.
Workout Instructions to Follow:
If you struggle with your balance, feel free to grab a chair, couch, or even the wall to hold onto while performing the standing exercises.
For best results, perform these exercises at least twice a week.
1. Glute Bridge
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Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Engage your abdominals, push your feet into the floor, and squeeze your glutes as you lift your hips.
Your knees, hips, and shoulders should be aligned in the top position.
Lower your hips to the floor with control. Perform 10 repetitions, 3 sets.
2. Leg Lift
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Get on all-fours with your hands directly under your shoulders and your knees directly under your hips.
Extend your right leg behind you and flex your right foot so your weight is on your toes.
Squeeze your right glute and hamstring to lift your right heel toward the ceiling. Make sure to keep your abs tight and back straight.
Slowly lower your right foot to the floor and repeat 10 times, 3 sets. Switch sides.
3. Fire Hydrant
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Get on all fours with your hands directly under your shoulders and your knees directly under your hips.
Engage the outer thigh muscles and glutes to lift your left knee to the side. (Much like a dog next to a fire hydrant!) Keep your knee bent at a 90-degree angle and torso facing the floor.
Slowly lower your left knee and repeat 10 times, 3 sets. Switch sides.
4. Sit-to-Stand
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Sit in a chair with feet hip-width apart on the floor.
Keeping your back straight and chest lifted, push your feet into the floor to stand.
Return to a seated position with control. Perform 10 repetitions, 3 sets.
Try not to use your arms as you sit and stand, unless needed.
There are plenty of exercises you can do sitting down if you need to! Try my favorite 10 chair exercises for seniors.
5. Side-Lying Leg Lift
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Lie on your right side with both legs extended, feet flexed. Use a pillow or support your head with your right hand.
Place your left hand on the floor in front of your torso to help you stabilize.
Keeping your feet flexed, engage the outer thigh muscles and glutes to lift your left leg as high as is comfortable.
Slowly lower your left leg. Preform 10 repetitions, 3 sets. Do all reps on one side before switching to other leg and repeat.
Stand with feet slightly wider than shoulder-width apart, toes pointed forward.
Shift your body weight to the right leg. Push your glutes back and bend the right knee until it reaches a 90-degree angle and the left leg is straight.
Return to the starting position. Alternate sides doing 10 repetitions, 3 sets.
7. Clamshell
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Lie on your right side with your knees bent and hips stacked. Use a pillow or support your head with your right hand.
Place your left hand on the floor in front of your torso to help you stabilize.
Keeping your heels glued together, engage the outer thigh muscles and glutes to lift your left knee as high as is comfortable.
Slowly lower your left knee. Perform 10 repetitions, 3 sets. Do all reps on one side before switching.
To make the exercise harder, loop a small resistance band around your thighs, just above the knee.
Squats are an extremely effective lower-body exercise! They come with an tons of benefits, like:
Strengthening and toning leg muscles (quadriceps, calves, and hamstrings)
Improving strength in your knee joints
Burning fat (which promotes weight loss)
Strengthening the lower back
Improving flexibility in your lower body
While the basic squat is still a great option, incorporating different squat variations is a great way to change up your leg workout and improve your strength, mobility, balance, and. Of course, they also give you that much-desired muscle definition in your legs and booty.
The following are nine squat variations to add to your fitness routine. They will help build and tone muscle no matter what your age!
1. Plié Squat Exercise
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If you want more inner thigh work, a plié squat is a great choice. By turning your legs open (external rotation), the inner thigh muscles are activated and turned on for more help.
How to do plié squats:
Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
Bend knees and lower your torso, keeping your back straight and abs tight.
Squeeze your glutes and come to standing position.
2. Squat Jump
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Want to burn extra fat and calories? Jump squats are your new friend. Feel Free to add in a kettlebell to up the ante.
How to do squat jumps:
Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
Jump straight up and swing arms overhead. Return to squat.
3. Stiletto Squat Exercise
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How to do stiletto squats:
Start standing and lift heels high like you’re wearing heels. Keeping your abs engaged slowly drop into a squat bringing your hips to knee height.
Squeeze your glutes and return to you starting position.
4. Pistol Squat
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If your focus is solely on shaping your butt, then a pistol squat is a great variety to mix into your workout.
How to do pistol squats:
Stand with feet hip distance apart and extend 1 leg long on front of the body.
Bring hands to hips or the front of your body for balance. Sit back into a squat with weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for desired number of reps and switch sides.
5. Surfer Squat Exercise
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How to do surfer squats:
Start in a squat position with body facing the side of the room but eyes looking forward.
Jump a full 180 degrees and land in a squat so that body is now facing the other side of the room. Keep eyes forward.
Continue to make 180-degree jump-turns with eyes looking forward and body staying in squat position.
Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.
7. Medicine Ball Squat Toss
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How to do medicine ball squat tosses:
Stand with feet hip width apart, knees slightly bent and hold the medicine ball with two hands in front of your chest.
Sit back in squat position, keeping chest lifted and lower ball to floor.
Stand up with an explosive movement while tossing ball up over head.
Catch the ball at chest level and sit back to squat position. Repeat for desired number of repetitions.
Stand on band with feet shoulder width apart and hold the handles next to your shoulders so the band is behind the back of your arms.
Slowly sit down and back into squat position keeping abdominals tight and chest lifted.
Press back up through heels, squeezing glutes.
9. Side-to-Side Squat
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How to do side-to-side squats:
Start standing with feet hip distance apart and sit back into a squat position by bending the knees.
Keep your abs tight and back straight. Step wide to one side staying in your squat position, go back to your starting position, and then side squat wide in the other direction using all your lower body muscles then back to center. Continue squatting side to side staying low throughout.
Do you suffer from worse bloating and digestion symptoms during the holiday season? This one is for you!
Whether you’ve overindulged in a big meal, are dealing with constipation, or suffer from a chronic issue like Irritable Bowel Disease, digestive discomfort is never fun. Bloating, gas, and abdominal cramps can be unpleasant, inconvenient, and downright painful.
While over-the-counter antacids, prescription medicines, and avoiding certain foods can help, there’s also an age-old practice that has been shown to help ease digestive discomfort: yoga.
Let’s explore how yoga can help with digestion, the best yoga poses to do, and tips for success.
How Does Yoga Help With Digestion?
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Yoga not only stretches your muscles, but helps detoxify the body, massage your internal organs, and, er, “get things moving again,” so to speak, by stimulating the body.
Not only that, but yoga helps to relieve any mental stress that may be impacting your physical health. Our stomachs and minds are closely related; if you’re in constant “fight or flight” mode due to anxiety, your body is unable to relax and digest properly.
By practicing the following yoga poses, you’ll get everything flowing in harmony again so that you can get back to your day with a calm mind and a happy tummy.
Tips for Doing Yoga Poses for Digestion
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The following yoga practice incorporates poses like twists, which help detoxify the body; forward folds, which help massage the internal organs; and inversions, which help boost circulation and stimulate the abdominal muscles.
Tips to maximize the effectiveness of your session:
Be sure to breathe deeply throughout the entire practice, as this will help the digestive process too. You can practice this yoga sequence in its entirety or use the poses individually.
Consider practicing these yoga for digestion poses either after meals or whenever you have unwanted gas, cramping, bloating, or other digestive woes.
Hold each pose for 30 seconds to a minute. Click on the image or the name of the pose for full instructions on how to perform the pose.
Cat and Cow Stretches
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This is a great way to start any yoga flow, and it’s technically two poses: cat and cow.
As you alternate between cat and cow stretches, you’ll lengthen and compress the intestines. According to Yoga Journal, this movement “helps bring fresh blood to the epithelial cells,” which are responsible for the healthy gut function.
Forward Fold
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A deep forward fold will instantly boost your circulation, improving blood flow to the digestive organs.
Forward folds are also great for promoting relaxation and peace of mind—chill out here for a few breaths and feel each part of your body slowly release tension, including your stomach.
Upward Dog Pose
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Wake up the abdominal organs with this energizing pose. Upward dog is a great pose to open up your upper body and stretch out your torso, stomach, and hips. You can flow in and out of this pose in a sun salutation sequence whenever you want.
Camel Pose
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Ease digestional discomfort by opening up the torso with this amazing stretch.
Camel pose expands the abdominal area and can be particularly beneficial in aiding elimination if you’re suffering from constipation.
Lord of the Half Fishes Pose
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Lord of the Half Fishes is a great twist pose; as we said before, twists help to detoxify the body by wringing out anything that doesn’t belong there.
This yoga pose for digestion will help stimulate your internal organs.
Be sure to perform this twist on both sides.
Revolved Triangle Pose
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This pose is another twist that’s great for stimulating the abdominals and helping to get things moving.
Perform this yoga pose on both sides.
Child’s Pose
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Child’s pose is a wonderful pose to end any yoga practice, especially if you’re suffering from digestive discomfort.
You may find that you not only experience a sense of physical comfort in this pose but emotional, as it’s a very restorative and calming pose.
Child’s pose compresses the abdomen and massages the internal organs, stimulating digestion and hopefully helping you feel better soon.
Cardio exercise is a fantastic way to lose weight while improving your overall health. While strength training is important to boost your metabolism (and you will hear me on my soap box talk about how important it is for middle age woman), you also need cardio workouts for weight loss.
It drives me nuts when women tell me their fitness trainer told them they don’t need cardio. If you have a heart, then you need cardiovascular exercise!
The biggest issue is that most women think about running as the best form of cardio. There is nothing wrong with running but as we age, for many of us it is a daunting, joint pounding option that sounds horrible. And if it sounds horrible, you aren’t going to do it.
So whether you’re a fitness enthusiast looking to switch up your routine, or a beginner just starting, I’ve got you covered.
In this guide I’ll introduce you to the 9 best cardio workouts for weight loss, with no running included.
1. Walking [Burns 300-400 calories/hour]
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Yes, walking! Perhaps the most straightforward, most available exercise around, walking is not only a great way to burn calories, but it’s also a low-impact workout that most people can do.
However, a leisurely evening stroll won’t make the cardio cut. To burn fat, you need a brisk, moderately-fast pace. According to the Mayo Clinic, regular brisk walking can help you:
Maintain a healthy weight
Prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes
Strengthen your bones and muscles
Improve your mood
Improve your balance and coordination
The faster, farther, and more frequently you walk, the greater the benefits. You can walk outdoors on the sidewalk, go for a hike, give rucking a try, hit the treadmill at the gym, or even use a walking pad under your desk during the workday!
Tip: If you’re using a treadmill, try adding an incline to torch more calories and tone your glutes and thighs.
2. Climbing Stairs [Burns 1000 calories/hour]
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Are you looking for an efficient cardio workout that engages your lower body muscles and elevates your heart rate? Look no further than stair climbing.
This challenging exercise can be done at home, in a gym, or even on outdoor stadium steps, making it a versatile option for any fitness routine.
Here are a few tips to help you get started with climbing stairs for cardio exercise:
Proper Form and Techniques
When stair climbing, it’s essential to maintain proper form to maximize the benefits and prevent injuries. Keep your back straight, engage your core muscles, and step up one stair at a time.
Avoid using the railing for support and try to push off with your toes to engage your calf muscles. As you progress, you can increase your speed, step height or try skipping one or two stairs.
Progressive Overload
Just like with other exercises, it’s crucial to gradually increase the workload to keep challenging your body and avoid plateauing. Start with a few flights of stairs and gradually increase the duration and intensity of your workout.
You can also add weight by wearing a backpack or carrying dumbbells to make the climb more challenging.
3. Kettlebells [Burns 800-900 calories/hour]
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A kettlebell is a cannonball-shaped weight that produces a powerful, effective workout. Kettlebell workouts combine strength training with cardio and can help you burn up to 20 calories per minute (the equivalent of running a 6-minute mile.)
Now that’s getting the most from your workout time!
According to the American Council on Exercise, kettlebells can provide a higher intensity workout than the usual strength training routine in a shorter amount of time. This is because kettlebell training simultaneously works your cardio endurance while building muscle strength, balance, and flexibility.
4. Jumping Rope [Burns 600 calories/hour]
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Aside from being a fun pastime, jumping rope is an effective cardio workout that can help you lose weight. By engaging your whole body, it burns a significant amount of calories and improves coordination, balance, and agility.
One of the best cardio exercises for weight loss is jumping rope. It’s not only a calorie blaster but helps build bone density, strengthens your legs, makes your heart stronger, and improves coordination, balance, and agility.
Moreover, it is a low-cost activity that can be done almost anywhere.
Jumping rope is also a great form of plyometric workout, where both feet are off the ground. Plyometrics get your heart pumping and burn calories quickly and effectively.
Other forms of plyometrics include exercises like:
Jumping jacks
Split jumps
Box jumps (you can use any step or safe, elevated platform)
5. High-Intensity Interval Training (HIIT) [Burns 600 calories/hour]
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If you’re short on time but still want to burn calories and get in shape, HIIT is the way to go. This popular cardio workout technique involves short bursts of high-intensity exercise followed by brief rest periods.
These workouts can be done in as little as 20 minutes and are known for their ability to burn calories not just during the workout, but even after, thanks to the “afterburn effect.” HIIT workouts also trains and conditions both your aerobic and anaerobic energy systems.
HIIT exercises can range from bodyweight movements, such as burpees and jump squats, to using equipment such as kettlebells and resistance bands. The training can also be done with treadmills, outdoor walking, swimming, cycling, and elliptical machines.
Most programs will have you push hard for a work session (between 20-30 seconds), with a short 10-20 second rest in between. The key is to push yourself to your maximum effort during the high-intensity work portion and then allow your body to recover during the rest periods.
With HIIT, a lack of time is no excuse: a 20-minute HIIT session is more effective at burning calories and fat overall than a 60-minute jog.
6. Cycling [Burns 500-600 calories/hour]
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Cycling is a low-impact exercise that increases your heart health, strengthens your leg muscles, and burns some serious calories.
If you’re looking for an effective workout that can help you lose weight while being gentle on your joints, cycling might be the perfect fit for you. This low-impact cardio exercise can be done indoors or outdoors, and it’s suitable for different fitness levels.
When cycling, you target your lower body muscles, such as your glutes, quads, and hamstrings, and you also improve your cardiovascular health. According to Harvard Health Publishing, the average person burns between 250-300 calories per 30 minute session of cycling exercise.
*Calorie burning varies depending on factors such as body weight, intensity, and duration of the workout.
7. Rowing [Burns 500-600 calories/hour]
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Indoor rowing machines, also called “ergs” or “ergometers,” have long been used by crew teams who want to maintain their training during the winter months. But over the years, they’ve also gained popularity with other people—anyone who wants a total-body workout that’s low-impact and gets your heart rate up.
Benefits of Rowing for Cardio Exercise
Low impact
Full body workouts
Meditative
Simple
High calorie burn
Most gyms have a rowing machine section, and there are even some group fitness rowing classes you can take.
According to Harvard Health Studies, rowing burns between 250-300 calories in a 30-minute session.
8. Dancing [Burns 460-1,000 calories/hour]
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Are you tired of the usual workouts and looking for a fun and engaging way to shed those extra pounds? Look no further than dance workouts!
Dancing not only burns calories but also helps improve endurance, coordination, and flexibility. Some popular dance styles for weight loss include Zumba, hip-hop, and salsa.
You don’t need to be a professional dancer to benefit from dance workouts. Many classes cater to beginners and offer modifications to suit different fitness levels. You can also do these cardio sessions right in the comfort of your own home!
The amount of calories you’ll burn depends on the intensity of your workout, and the type of dance:
Zumba (460-920 calories/hour)
Hip Hop (500-1,000 calories/hour)
Salsa (400-800 calories/hour)
*Calorie burning varies depending on factors such as body weight, intensity, and duration of the workout.
In addition to being an effective workout, dance workouts are also a great way to have fun and socialize. Grab a friend or join a class to add some excitement to your fitness routine.
So, put on your dancing shoes and start burning those calories!
9. Swimming [Burns 250-900 calories/hour]
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Swimming is an excellent low-impact cardio workout that provides a full-body workout without putting stress on your joints. With the resistance of the water, swimming works nearly every major muscle group in your body, which can lead to improved muscle tone and overall fitness levels.
Additionally, swimming helps to improve your cardiovascular endurance, making it a great form of aerobic exercise that can aid in weight loss.
There are several different swimming strokes that you can try, including:
Freestyle (400-700 calories/hour)
Breaststroke (400-600 calories/hour)
Backstroke (250-400 calories/hour)
Butterfly (600-900 calories/hour)
*Calories burned per hour are based on an average weight of 155 pounds (70 kg) and vary depending on several factors, including body weight, swimming intensity, and stroke.
Each stroke targets a different set of muscles, allowing you to vary your workout and keep things interesting. For beginners, starting with the freestyle stroke is often the easiest to learn and most effective for burning calories.
If laps aren’t you’re thing, I recommend trying my 30 minute pool workout with simple but effective exercises for any age.
Swimming is a fun and effective way to burn calories, improve endurance, and tone your muscles.
Whether you prefer swimming laps in a pool or splashing around in the ocean, make sure to incorporate this low-impact cardio workout into your fitness routine for maximum weight loss results.
Perimenopause—the transition time leading up to menopause—is a gradual process. Your hormones begin to fluctuate to prepare your body for the end of menstruation, and it can begin anywhere from your early 30s to your late 40s.
As your estrogen levels rise and fall, symptoms of perimenopause will come and go—which explains why you might be dealing with unexpected symptoms one week and feel like your normal self the next.
So, is menopause approaching?
Let’s explore the 9 common perimenopause signs that your body may be signaling to you.
Note: If you are experiencing many of these symptoms, it’s best to contact your doctor, who can help you determine if perimenopause is the suspected cause.
1. Your Periods Are All Over the Place
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Are your periods suddenly all over the place? Maybe they don’t last as long, there’s a change in your flow, or you go a month or two without having one. This could be a telltale sign that you’ve entered perimenopause.
2. Sudden Hot Flashes
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Hot flashes are a common symptom of perimenopause. It’s far from the worst side effect but can be unpleasant and disruptive.
A hot flash is a sudden sensation of heat that often causes sweating, heart palpitations, and anxiety. There lots of natural remedies for hot flashes you can try for help.
3. And Sudden Cold Flashes, Too
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Cold flashes are another perimenopause sign. A cold flash is a sudden sensation of cold that can be accompanied by chills and goosebumps.
4. Frequent Night Sweats
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Night sweats are one of the most common signs of perimenopause! A night sweat is when a person feels hot and sweaty during sleep.
Night sweats are typically more intense during perimenopause but can last throughout menopause as well.
5. Irritability and Mood Swings
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In perimenopause, hormone levels fluctuate and can cause mood swings. Mood swings can include sadness, anxiety, irritability, and even anger.
If you’re looking to boost your overall health and wellness, you may want to consider adding magnesium to your daily routine. While this essential mineral is important for people of all ages, it offers some surprising benefits specifically for older adults.
Magnesium plays a crucial role in various bodily processes, including bone health, heart health, and cognitive function. Additionally, it can help regulate blood sugar levels, alleviate muscle cramps, and support digestive health.
In this wellness guide, we’ll explore the unexpected benefits of magnesium for older adults and how you can incorporate magnesium into your daily routine. From reducing the risk of osteoporosis to promoting restful sleep, the benefits of magnesium are truly impressive.
Key Takeaways:
Magnesium offers surprising benefits for older adults
Magnesium plays a vital role in bone health, heart health, cognitive function, blood sugar regulation, muscle cramp relief, digestive health, and more
Older adults can incorporate magnesium into their daily routine through magnesium-rich foods or supplements in consultation with their healthcare provider
Understanding Magnesium and Its Role in the Body
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Before we dive into the benefits of magnesium for older adults, let’s take a moment to understand what magnesium is and why it is essential for our bodies.
Magnesium is an essential mineral that is necessary for many bodily processes, including nerve and muscle function, maintaining a steady heartbeat, and supporting a healthy immune system. It also plays a crucial role in bone and teeth health, as well as in the regulation of blood sugar levels.
As we age, our bodies become less efficient at absorbing magnesium from our diets, making supplementation more critical. Low levels of magnesium can contribute to symptoms such as muscle weakness, cramps, and fatigue.
Importantly, magnesium works closely with other minerals, including calcium and potassium, to maintain overall health and wellness. Therefore, it’s crucial to ensure you have sufficient amounts of all these minerals in your diet.
Magnesium plays an important role in:
Nerve function
Muscle function
Heart function
Bone health
Blood sugar regulation
Immune function
Magnesium Benefit #1: Promote Bone Health
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As we age, our bones become weaker and more susceptible to fractures, making bone health a crucial area of concern for older adults. Osteoporosis, a condition characterized by low bone density and increased risk of fractures, is a prevalent concern.
Magnesium is essential for the proper absorption and utilization of calcium, which is necessary for maintaining bone health. Magnesium also plays a role in regulating hormones that affect bone metabolism and can reduce inflammation that contributes to bone loss.
Magnesium Benefit #2: Enhances Heart Health
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As we age, maintaining good heart health becomes increasingly important.
Fortunately, magnesium can provide numerous benefits in this area. Studies have shown that supplementing with magnesium can lead to lower blood pressure, a key factor in preventing cardiovascular diseases such as heart attack and stroke.
Magnesium can also improve overall heart health. It has been shown to enhance cardiovascular function by reducing inflammation, relaxing blood vessels, and improving circulation.
Magnesium Benefit #3: Manages Blood Sugar Levels
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Magnesium plays a critical role in regulating blood sugar levels, making it an essential mineral for older adults to consider in their diet. Evidence suggests that adequate magnesium intake can help prevent the development of type 2 diabetes, a condition that becomes more prevalent as we age.
Research has shown that magnesium supplementation can improve insulin sensitivity, allowing cells to better absorb glucose from the bloodstream and utilize it for energy. This process can help reduce the risk of insulin resistance, a common precursor to type 2 diabetes.
Magnesium Benefit #4: Alleviates Muscle Cramps
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As we age, muscle cramps and spasms can become a common issue that interferes with our daily life. Fortunately, magnesium can be an effective solution to alleviate these discomforts.
Magnesium works by relaxing the muscles, which can help prevent cramps and spasms that often occur during the night.
Magnesium Benefit #5: Promotes Restful Sleep
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To promote restful sleep, magnesium can also help calm the nervous system and regulate the production of the sleep hormone, melatonin.
This can be particularly beneficial for older adults who may struggle with insomnia or other sleep disorders.
Magnesium Benefit #6: Support Cognitive Function
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As we age, maintaining cognitive function and preventing age-related neurological disorders becomes increasingly important. Fortunately, research has shown that magnesium can play a vital role in supporting brain health and preventing such disorders.
Magnesium is involved in numerous processes related to brain function, including neurotransmitter release and synaptic plasticity.
Magnesium Benefit #7: Boost Mood
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As we age, our mental well-being becomes increasingly crucial, and magnesium may play a role in supporting it. Studies have shown that magnesium supplementation can alleviate symptoms of depression and anxiety in older adults.
Magnesium is thought to enhance mood by regulating neurotransmitters, such as serotonin and dopamine, which are essential for emotional health. It may also have a calming effect on the nervous system, helping to reduce feelings of anxiety and stress.
If you are experiencing symptoms of depression or anxiety, talk to your healthcare provider about incorporating magnesium-rich foods into your diet or considering magnesium supplementation.
Magnesium Benefit #8: Supports the Immune System
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A strong immune system is crucial for maintaining good health, especially as we age. Unfortunately, the immune system weakens over time, making us more susceptible to infections and illnesses. This is where magnesium can help.Studies show that magnesium plays a vital role in strengthening the immune system, helping our bodies fight off harmful pathogens and reducing the risk of infection.
Magnesium’s anti-inflammatory properties also make it an excellent ally in combating inflammation, which can contribute to chronic diseases such as arthritis, heart disease, and cancer. By reducing inflammation, magnesium can help prevent or manage these conditions and improve overall health and wellness in older adults.
Magnesium Benefit #9: Improves Digestive Health
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As we age, digestive issues such as constipation can become more common and problematic. Fortunately, magnesium can play a significant role in promoting digestive health and preventing constipation.
Magnesium helps to relax the muscles in the digestive tract, allowing for smoother and more comfortable bowel movements. Additionally, magnesium helps to draw water into the colon, softening stools and making them easier to pass.
Adequate magnesium intake can also support the growth of beneficial gut bacteria, which can help to further improve digestive function and promote overall health.
Some of the best dietary sources of magnesium include:
It’s recommended that adults over the age of 50 should aim for a daily magnesium intake of 400-420 mg for men and 320-360 mg for women. Magnesium-rich foods include leafy green vegetables, nuts and seeds, whole grains, and dark chocolate.
In some cases, magnesium supplementation may be necessary to ensure optimal levels. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen, as excess magnesium intake can lead to adverse effects.
Before You Start Taking Magnesium
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Before adding magnesium supplements to your diet, it’s essential to speak with your healthcare provider to ensure that it’s safe for you to do so. Magnesium supplementation may interact with certain medications or medical conditions, so it’s crucial to get personalized advice from a healthcare professional.
Overall, incorporating magnesium into your daily routine can have significant benefits for your health and well-being.
Did you know you can work on your core no matter what your age?
The transverse abdominis extends between your ribs and pelvis and is the deepest of the six ab muscles. Its fibers run horizontally, wrapping around your trunk from front to back like a corset.
To find it, try this: Place your hand on your lower abs and cough a few times. That contracting muscle you feel? That’s your transverse abdominis—and targeting this particular muscle is the best way to tone your lower abs!
These exercises can help tone and strengthen your lower abs, reduce lower back pain, and keep you feeling fit, strong, and energized.
Core Workout Instructions:
Be sure to take your time and maintain good form (these are not about speed!), and remember to breathe.
Try to incorporate these exercises into your workout routine weekly for the best results!
1. Full Plank Exercise
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The plank is a staple of most ab workouts because it recruits the entire core!
How to perform a plank:
Begin kneeling on all fours with your hands directly under your shoulders and toes on the mat.
Tighten your abdominals and raise your body up off the floor, lengthening your legs behind you. Hold your entire body tight, and remember to breathe.
2. Bird Dog
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Bird dogs strengthen the lower back and abdominals while promoting stability and balance. You can also try these balance exercises to improve coordination.
How to perform a bird dog:
Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
Being lying on the floor with your forearm on the mat and your shoulder stacked over your elbow. Legs are long, with your feet stacked on top of each other.
Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try not to let your hips rise or drop.
Repeat on the other side.
4. Bend-Extend Ab Tuck
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Bend-extend ab tucks are great for working your lower abdominal area and protecting your lower back.
How to perform a bend-extend ab tuck:
Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat, keeping the knees bent.
Keep abs tight, press your legs out long, and your lower back down slightly (you should feel your lower abdominals working). Push yourself back up and pull your knees in to return to the start position.
5. Bicycle Crunch
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Bicycle crunches help build coordination and a strong core.
How to perform a bicycle crunch:
Start lying on your back with your feet off the floor and legs in a tabletop position. Hands are behind your head, and your head, neck, and shoulders are flexed off the mat.
Bring one knee in and to the opposite elbow, reaching towards it. Repeat on the other side in a crisscross motion working the obliques.
6. Toe Reach
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Toe reaches focus on core engagement and really target the transverse abdominis.
How to perform toe reaches:
Start on your back with your legs long-reaching towards the ceiling.
Bring your head, neck, and shoulders off the mat and reach your arms up towards your feet. Return to the tips of the shoulders and repeat.
7. Bridge
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Bridges stretch the chest, neck, spine, and hips while strengthening the glutes, core, and lower back. They also promote good posture!
How to perform a bridge:
Begin lying on your back with your knees bent and feet flat on the floor close to the glutes.
Place your arms flat on the floor next to you, tucking your shoulders under your back. Align your knees with your hip bones.
Press your palms down as you lift your hips high and squeeze the glutes and abdominals. Keep your neck relaxed on the mat.
Continue to breathe and hold for 30 seconds.
8. Leg Drop
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Leg drops focus on strengthening the lower abs and back. Keep your movements slow to really work the core!
How to perform leg drops:
Start lying on your back with both legs long towards the ceiling.
Keep your abs tight as you lower one leg until it’s a few inches off the floor, then switch legs.
Tip: never go so low with your legs that your back pops off the mat.
9. Flutter Kick
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You’ll definitely feel these flutter kicks in your lower abs!
How to perform flutter kicks:
Start lying on your back, legs extended at a 45-degree angle, with your arms down at your sides and your legs off the ground.
Slightly lift your head, shoulders, and neck off the ground.
Start kicking (or fluttering) your legs up and down, alternating as you go. Your flutters should be at a pace you can maintain while still keeping your core still.
Try to flutter for at least 30 seconds, or as long as you can!
10. Bear Crawl Hold
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The bear crawl hold is another challenging move, but it’s perfect for activating your core, shoulders, quads, back, and hips.
How to perform a bear crawl hold:
Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering an inch off the ground. Only your palms and toes should be touching the floor.
Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart.
Hold this position for 20 to 30 seconds, or as long as you can!
Menopause—typically diagnosed after you’ve gone 12 months without a period—can occur in your 40s or 50s, but the average age is 51 for women in the United States.
For many women, menopausal weight gain is a real issue. Fortunately, It’s normal! But with the right diet, lifestyle, and menopause supplements, it doesn’t have to be.
Here, we’ll take a look at the reasons for menopausal weight gain, followed by the best nutrients for weight management during menopause. (All are available as dietary supplements!)
Be sure to consult your healthcare provider before starting a supplement regimen.
What Causes Menopause Weight Gain?
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Factors that contribute to menopause weight gain include:
Hormones
Age
Genetics
Lifestyle (active vs. sedentary)
A change in metabolism is one of the biggest culprits. During menopause, the loss of estrogen and progesterone that occurs creates metabolic changes in the body, including decreased muscle mass. This leads to fewer calories burned, which means the potential for more body fat.
Can Menopause Weight Gain Change Your Body Shape?
It is common for menopausal weight gain to affect your body shape. Research shows that weight gain during menopause can cause significant shifts in body composition. You are also more likely to gain belly fat, leading some women to transition from a pear-shaped figure to an apple-shaped figure.
The good news? You can get rid of it! Along with a healthy diet and staying active, we’ve rounded up the seven best supplements to try if menopause is causing weight gain.
1. Vitamin D
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Mounting studies show that vitamin D can aid in weight loss. Research has found that those with higher body fat tend to have lower blood levels of vitamin D compared with those of a healthier weight. These are the most common vitamin D deficiency signs.
Vitamin D comes with an array of other benefits, including:
Keeping your immune system healthy
Maintaining strong bones and teeth
Helping your body absorb calcium and phosphorus
A decreased risk of colorectal and bladder cancer
It is recommended for people 50 to 70 years old to get 15 micrograms daily (600 IU) daily, and those over 70 should get 20 micrograms daily (800 IU). Some may take 5,000 IU or more daily, depending on deficiency levels and how their bodies absorb vitamin D.
2. Calcium
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Calcium is known as the bone health super vitamin! With age (and menopause) comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves.
Because menopause leads to increased bone loss, menopausal women are more at risk of developing osteoporosis. But there’s good news: research suggests that higher calcium intake, in addition to vitamin D, may be associated with lower body weight and better metabolic health.
The daily recommended calcium intake for women over 50 years of age is 1,200 milligrams.
3. Magnesium
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Do you suffer from leg cramps, fatigue, migraines, sleep issues, weakness, nausea, or loss of appetite? If you have one or more of these symptoms, you could be suffering from magnesium deficiency.
During menopause, magnesium helps keep your bones strong and combats your increased risk of osteoporosis. It can also improve sleep, support heart health, and reduce your risk of depression.
Three of the most common types of magnesium taken as supplements include:
Magnesium Glycinate: Helps with high blood pressure, type 2 diabetes, migraines, bone health, serotonin levels, and depression
Magnesium Oxide: Can be used for heartburn, sour stomach, acid indigestion, and constipation
Magnesium Citrate: Commonly used as a short-term laxative
Research shows that higher magnesium intake helps better control insulin resistance and glucose blood levels—two factors that can contribute to weight gain.
The recommended daily magnesium intake for women over 50 years of age is 320 milligrams.
4. B Vitamins
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B vitamins are water-soluble, incredibly powerful, and full of health benefits—especially during menopause!
For menopausal women, studies have shown great benefits from vitamin B intake. Here are some of the findings:
Vitamins B6 and B12 may help support cognitive function, decrease your risk of dementia, and improve bone mineral density.
Vitamin B6 may lower the risk of depression in older adults, including those going through menopause.
Vitamin B9 (also known as folate) may help reduce the frequency and severity of hot flashes.
As for menopausal weight gain? Some studies suggest adequate vitamin B12 levels may be associated with a lower risk of weight gain and obesity.
The daily recommended B12 intake for women over 50 is 2.4 micrograms.
5. Collagen
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Collagen makes up about 30 percent of your total body protein and 70 to 80 percent of your skin. It supports skin elasticity while keeping it supple and firm while also making your nails strong and shiny.
Unfortunately, your skin loses about 30 percent of its collagen during the first five years of menopause. Taking a collagen supplement is a great way to counter this loss.
And here’s the kicker: collagen may help relieve joint pain (thus keeping you more active) while helping you feel fuller and eat less—two essential ways to improve weight loss.
Your daily collagen intake ranges from 2.5 grams to 15 grams, depending on your supplement. It is important to pay careful attention to the instructions and recommendations on your supplement label.
6. Omega-3s
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Omega-3 fatty acids are important for regulating blood clotting and inflammation. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis.
They are also thought to help with menopause! Some research suggests they may reduce the symptoms of major depressive disorders and hot flashes in menopausal women. It also suggests that fish oil, a type of omega-3 supplement, may also burn fat and help with weight loss—thus helping with menopausal weight gain.
The recommended daily omega-3 intake for women is 1.1 grams (1100 milligrams).
7. Vitamin C
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Vitamin C may be the most well-known supplement people take—and for good reason!
Some of the benefits provided by vitamin C include:
Boosting your immune system and energy levels
Reducing inflammation
Decreasing the severity of cold symptoms
Supporting brain cell functions
Reducing the risk of cardiovascular disease
Vitamin C is water-soluble (meaning your body uses the amount it needs and rids itself of any excess through urine) and aids in collagen production. Moreover, those who are deficient in vitamin C may be more resistant to fat loss!
As a natural part of aging, our balance can be hindered by joint degeneration and muscle loss. Weaker core muscles and changes in eyesight can cause older adults to lose their balance more often.
In fact, the CDC reports that at least 300,000 older people are hospitalized each year for hip fractures, and more than 95% of them are caused by falling.
Balance is such an important part of healthy aging! So, we’ve rounded up seven simple, low-impact exercises to help improve core strength and balance, followed by a few tips to help keep you steady on your feet.
1. Heel-Toe Raises
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How to do heel-toe raises:
Stand with your feet hip-width apart.
Roll back onto your heels (hold onto a chair if needed).
Roll forward onto your toes (hold onto a chair if needed).
Keep repeating, moving back and forward for 30 seconds.
2. Side Leg Lifts
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How to do side leg lifts:
Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
3. Back Leg Extensions
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How to do back leg extensions:
Stand with your feet hip-width apart.
Raise your left foot off the ground and lift your left leg behind you.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
4. Balance Beam Stance
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How to do a balance beam stance:
Stand with your feet hip-width apart.
Step one foot right in front of the other like you are on a balance beam.
Hold for 10 seconds (hold onto a chair if needed).
Repeat with the other leg in front. Do each side 2-3 times.
5. Rock the Boat Exercise
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How to do a rock the boat exercise:
Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Step back to center and then lift your left foot off the ground and your leg out to the side. (Hold onto a chair if needed).
Move side to side, transferring weight from one foot to the other, for 30 seconds.
6. Chair Squats
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How to do chair squats:
Start sitting in a chair with your feet hip-width apart.
Slowly stand up, keeping your abs tight, and squeeze your glutes.
Sit back down into the chair with control
Repeat for 30 seconds.
7. Single Foot Balance
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How to do a single foot balance:
Stand with your feet hip-width apart.
Raise your right foot off the ground (bend your knee and lift as high as feels ok).
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
More Tips For Improving Your Balance
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Along with adding the previous exercises to your routine, you can also practice these strategies to help improve balance:
Stand on one foot from time to time during the day. (Hold onto a counter, table, or chair if needed.)
Sit on an exercise ball at your desk instead of a chair.
Squat one inch over a chair and hold for a few seconds before sitting down.
Walk with a book on your head. (Old school but effective!)
One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine!
Even if you’re already noticing mobility issues crop up, it’s never too late to start exercising. In fact, a quick mobility routine is often all it takes to start feeling better.
Here are the biggest benefits of mobility exercises:
Keeps joints healthy
Improves stiffness and pain
Makes everyday activities easier
Help you stay active
Helps you look (and feel!) younger
To see these benefits firsthand, try our 10 mobility exercises for seniors to help keep you in action and improve your overall health for years to come.
Tips for Doing These Exercises
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Before starting the next 10 exercises, here are a few tips to keep in mind:
These mobility exercises are for older adults with mobility issues and those looking to stay active. They’re not for people with injuries. These folks should work with a physical therapist or other healthcare provider who can supervise their recovery.
You only need floor space, a yoga mat, and a chair for most of these exercises.
Do these exercises two to three times per week. Keep your movements controlled and work at a comfortable pace.
At first, these exercises might feel awkward and stiff. But the more you do them, the warmer your muscles and the looser your joints will get. Over time, the following exercises will feel easier, and so will daily physical activity.
Can’t do an exercise as written? Good news! We’ve included tips to modify a move if needed.
Let’s get started!
1. Shoulder Rolls
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Basic shoulder rolls are simple exercises that loosen up the shoulder muscles and joints. Shoulder mobility is critical for basic tasks like reaching overhead and sports like tennis and swimming.
How to perform a shoulder roll:
Stand with your feet hip-width apart.
Shrug your shoulders up toward your ears. Then, slowly roll them in a forward motion.
After about 30 seconds, roll your shoulders in a backward motion.
Muscle Groups Targeted: Shoulders
2. Arm Circles
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This move loosens the shoulder joints and engages the shoulders, biceps, and triceps. It’s an easy way to improve posture and get your arms and shoulders ready for sports like swimming and pickleball.
How to perform an arm circle:
Stand tall with your feet shoulder-width apart.
Raise and extend your arms to your sides.
Without bending the elbows, rotate your arms forward in small circles for 30 seconds. Then, rotate your arms backward in small circles for 30 seconds.
Muscle Groups Targeted: Shoulders, Biceps, Triceps, Upper Back
3. Hip Circles
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This simple exercise helps loosen up the muscles and joints in your hips. As the hips play a role in practically every activity you do, it’s important for them to have a healthy range of motion.
How to perform a hip circle:
Stand tall with your feet shoulder-width apart and place your hands on your hips.
Keeping a slight bend in your knees, slowly circle your hips in a clockwise direction for 30 seconds. Then switch directions and circle your hips counterclockwise for 30 seconds..
Muscle Groups Targeted: Lower Back, Hips
4. Standing Side Bends
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The standing side bend stretches the spine and obliques (side abs). This helps improve posture for sports, new exercise, and daily activities.
How to perform a standing side bend:
Stand tall with feet and legs together. On an inhale, reach both arms straight up overhead.
Lower your right arm to the right side of your body. On an exhale, lengthen the left arm over your head, bending your body gently to the right.
Inhale to return both arms overhead and repeat on the left side. Do six to 10 reps per side.
Do this exercise in a sturdy chair if you get tired from standing or can’t keep your balance while bending. If chair exercises fit your comfort zone, try these 10 best chair exercises for seniors too!
Muscle Groups Targeted: Spine, Obliques
5. Wall Push-Ups
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Wall push-ups are a great mobility exercise for seniors that target the shoulders, chest and triceps. It helps with daily activities such as pushing open doors and getting up from a chair.
How to perform a wall push-up:
While standing, place your hands on a wall shoulder-width apart.
Perform a push-up, lowering your chest toward the wall slowly. Then press back up.
Your elbows should angle behind you, not point straight out to the sides.
Do six to 10 reps.
Muscle Groups Targeted: Shoulders, Triceps
6. Side-to-Side Lunges
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This is a great lower body exercise for strengthening your quads, glutes, hamstrings, and inner and outer thighs. And by moving side-to-side, you’ll improve balance and stability.
How to perform a side-to-side lunge:
Start standing with feet slightly wider than shoulder-width apart and toes pointed forward.
Shift your body weight onto one leg and bend the knee to a 90-degree angle. Press your glutes behind you and keep the other leg straight.
Return to the center and switch sides. Do six to 10 reps per side.
To make this exercise easier, shorten your range of motion or hold onto the back of a chair for balance.
Muscle Groups Targeted: Quads, Glutes, Hamstrings, Outer Thighs, Inner Thighs
7. Chair Squats
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This move strengthens the lower body and opens up the hips, helping build the strength and mobility you need to climb stairs and go from sitting to standing.
How to perform a chair squat:
Stand directly in front of your chair, facing away from it with feet shoulder-width apart and toes pointing forward.
Keeping your chest lifted, bend your knees to sit your hips down and back. Gently tap the chair with your butt.
Push yourself back up to the starting position. Do six to 10 reps.
Muscle Groups Targeted: Quads, Glutes, Hamstrings
8. Cat-Cows
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The cat-cow yoga pose is a great mobility exercise for seniors that uses slow movements to release tension all along the spine, from the neck to the tailbone. It’s very effective for improving posture and doesn’t require any special equipment.
How to perform a cat-cow:
Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
Start with your spine in a “neutral” or long position. On an exhale, slowly tuck your tailbone, lowering the crown of your head so your back gently rounds into a cat pose.
Return to a neutral spine. On an inhale, gently lift your chest and tailbone so your lower back curves downward. Look slightly upward with a relaxed neck. This is cow pose.
Continue alternating between cat and cow for six to 10 reps.
You can also do cat-cow standing if the floor version is too challenging. Simply place your hands on top of your knees or on the seat of a chair and focus on moving your spine.
Muscle Groups Targeted: Neck, Spine, Shoulders, Upper Back, Middle Back, Lower Back
9. Bird Dogs
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The bird-dog strengthens the lower back and abdominals while teaching your body to balance and find stability.
How to perform a bird-dog:
Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
Reach one arm long, draw in the abdominals, and extend the opposite leg behind you. Hold briefly.
Return your hand and knee to the floor and repeat on the other side. Do six to 10 reps per side.
To make the exercise easier, lift just one limb at a time instead of two. Or keep your limbs closer to the ground.
Muscle Groups Targeted: Abdominals, Lower back
10. Bridges
Photo Credit: Get Healthy U
The bridge is a classic yoga pose that stretches the chest, neck, spine and hips and also strengthens the glutes, core and lower back.
How to perform a bridge:
Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones.
Place your arms flat on the floor at your sides and tuck your shoulders under your back.
Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat.
Continue to move your hips up and down for 30 seconds.
Muscle Groups Targeted: Chest, Neck, Spine, Glutes, Abdominals, Lower Back
