The benefits of maintaining and improving your strength, stamina and overall fitness; no matter if you're fifty and older or if you hope to be fifty and over, we have the plan for you.
Approaching the age of 58, I recognize the importance of physical fitness. It's crucial to understand that even if you've never exercised before, starting a consistent exercise routine can extend your lifespan.
It's essential not only for weight management but also for maintaining cardiovascular health, physical strength, mental well-being, as well as positively impacting overall health and wellness.
Research suggests that a regular exercise regimen helps protect against numerous chronic health conditions such as: heart disease, strokes, diabetes, and various forms of cancer. The Center for Disease Control and Prevention (CDC-P) recommends that all adults get at least 150 minutes of moderate-intensity exercise each week.
Once you reach the age of fifty, it's advisable to concentrate on low-impact, functional exercises that enhance strength, endurance, balance, and flexibility, contributing to overall health and well-being. Staying active while aging by keeping the body moving helps reduce arthritis, fatigue, and increase mobility.
Engaging in physical activity that emphasizes balance can lower the risk of falls, while increased weight-bearing exercises can strengthen bones, potentially mitigating the effects of osteoporosis.
Research indicates that heightened physical activity post-fifty could aid in preventing Alzheimer's disease, potentially leading to better outcomes for those already diagnosed with the condition.
Setting a goal of changing your lifestyle whit consistent exercise contributes to improved mood, enhanced since of cognitive function and a sense of achievement, which can diminish symptoms of depression and bolster feelings of social connection when exercising with others.
Functional Strength Training
Functional strength training is a fitness approach designed to enhance the body's ability to perform everyday movements with ease and efficiency. Unlike traditional strength training that involves isolating specific muscle groups.
Functional strength training is centered on exercises that replicate everyday movements, such as lifting, squatting, and climbing. It aims to enhance body coordination, stability, and strength by engaging multiple muscles and joints at once. Core exercises such as squats, lunges, push-ups, and planks are frequently incorporated, along with equipment like kettlebells, resistance bands, and medicine balls.
Functional strength training offers significant benefits, such as enhancing everyday performance, minimizing injury risks, and boosting flexibility and balance. It delivers an efficient workout by engaging various muscle groups simultaneously, which is perfect for those looking for effective fitness routines.
Suitable for all levels of fitness, from novices to seasoned athletes, this training can be customized using bodyweight exercises or additional resistance. It serves as an inclusive method to improve functional fitness and promote overall well-being.
Functional Exercises
Functional exercises can be incredibly beneficial for individuals over fifty, especially when incorporated into home-based workouts. These exercises focus on improving everyday movements, which can enhance overall quality of life. Here are some of the benefits:
Improved balance and stability: Functional exercises help strengthen muscles and joints, reducing the risk of falls and injuries.
Enhanced mobility and flexibility: These exercises can increase the range of motion, making daily activities easier.
Better posture and alignment: Strengthening core and back muscles can improve posture, reducing back pain and discomfort.
Increased strength and endurance: Functional exercises build strength in a way that supports everyday tasks, leading to greater endurance.
Boosted mental health: Regular physical activity, including functional exercises, can improve mood, reduce stress, and enhance cognitive function.
*Here are five functional workout routines for individuals over fifty that can be done both indoors and outdoors.
Indoor Routines
Bodyweight Squats
Instructions: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.
Benefits: Strengthens legs, glutes, and core.
Push-ups (Modified)
Instructions: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up. Modify by dropping knees if needed.
Benefits: Strengthens chest, shoulders, triceps, and core.
Wall Sits
Instructions: Stand with your back against a wall, slide down until knees are at a 90-degree angle, and hold for as long as possible.
Benefits: Strengthens quads, glutes, and improves endurance.
Chair Dips
Instructions: Sit on the edge of a sturdy chair, place hands next to your hips, and slide your body forward off the chair. Lower your body until your elbows are at a 90-degree angle, then push back up.
Benefits: Strengthens triceps, shoulders, and chest.
Standing Leg Raises
Instructions: Stand holding onto a sturdy surface, lift one leg straight out to the side and lower back down. Repeat on the other side.
Benefits: Strengthens hip abductors, improves balance and stability.
Outdoor Routines
Walking Lunges
Instructions: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push off with your back foot to step forward.
Benefits: Strengthens legs, glutes, and improves balance.
Step-Ups
Instructions: Find a sturdy platform (like a park bench), step up with one foot, and bring the other foot up to meet it. Step back down and repeat.
Benefits: Strengthens legs, glutes, and improves coordination.
Park Bench Push-Ups
Instructions: Place hands on the edge of a bench, perform push-ups as you would on the ground.
Benefits: Strengthens chest, shoulders, triceps, and core.
Hill or Stairs Climbing
Instructions: Find a hill or set of stairs and walk up and down.
Benefits: Boosts cardiovascular fitness, strengthens legs, and improves stamina.
Plank Holds
Instructions: Get into a plank position (on hands or forearms) and hold as long as possible.
Benefits: Strengthens core, shoulders, and back.
Improved health
An effective functional exercise program should encompass various elements that can be customized to an individual's needs and objectives. It should be based on functional tasks aimed at daily life activities and be a personalized training regimen designed for each person, with specific tasks that focus on meaningful objectives.
The program must be adapted to the individual's health status, including any injuries present or past. Additionally, it should incorporate diverse exercises targeting core muscle groups, balance, flexibility, strength, and power, emphasizing movements across multiple planes.
The training should be progressive, gradually increasing in complexity, and periodized, with distributed practice and task variation. It should be conducted frequently, in context-specific settings, and include feedback after performance.
Beginner routine
Starting a functional strength training regimen with bodyweight exercises such as push-ups and squats can aid in maintaining functional strength. Functional training involves a series of exercises aimed at making everyday activities easier to perform. These exercises generally engage the entire body, involve several muscle groups, and focus on core strength and stability.
Follow this circuit of 5 exercises completing 3 sets of 12 reps before moving on to the next exercise. Rest for 30 to 60 seconds in between each set and 1 to 2 minutes in between each exercise.
Glute bridge: Muscles worked; glutes, hamstrings, & abdominals.
Squat: Muscles worked; quads, hamstrings, glutes, & abdominals.
Push-up: Muscles worked; pectorals, anterior deltoids, & triceps.
Lateral lunge: Muscles worked; glutes, quads, & hip adductors.
Plank: Muscles worked; deltoids, pectorals, erector spinae, rhomboids, serratus anterior, quads, & abdominals.
Stretching and Flexibility Exercises
If you have medical problems or if you have been inactive and want to exercise vigorously, check with your doctor or other healthcare provider before starting a physical activity program. Your doctor can help you find a program suited to your needs and physical condition. If you're at high risk of heart disease, your doctor may conduct an exercise stress test to identify any potential problems.
Torso Stretch
Purpose:Â Stretch the midsection (waist).
Starting Position:Â Sit tall with your feet flat on the floor, shoulder-width apart.
Action:
Place hands behind your head, as shown, with elbows out to the side. You can also cross your arms over your body or leave them at your sides, whichever is most comfortable.
Bend your body to one side, bending at the waist. Keep your head facing forward. Hold for 5 seconds.
Return to starting position. Repeat on the other side.
Repeat:Â 6 to 8 times on each side. Rest, then do a second set.
Torso Twist
Purpose:Â Stretch the midsection (waist).
Starting Position:Â Sit tall with your feet flat on the floor, shoulder-width apart.
Action:
Place hands behind your head, as shown, with elbows out to the side. You can also cross your arms over your body or leave them at your sides, whichever is most comfortable.
Slowly twist your body to one side so you face the side wall. Your head should follow your body as you turn. Be sure to twist from your waist without moving your hips.
Hold the position for 10-30 seconds.
Slowly return to starting position. Repeat on the other side.
Repeat:Â 6 to 8 times on each side. Rest, then do a second set.
Neck Stretch
Purpose:Â Improve neck flexibility
Starting Position:Â Sit tall, feet flat on the floor, shoulder-width apart.
Action:
Slowly turn your head to look over your shoulder. Keep your back against the chair and your shoulders facing forward.
Hold the position for 10-30 seconds.
Return to starting position. Repeat on the other side.
Repeat:Â 6 to 8 times on each side. Rest, then do a second set.
Seated March
Purpose:Â Increase hip flexibility.
Starting Position:Â Sit tall with your feet flat on the floor, shoulder-width apart.
Action:
Raise one knee as high as you comfortably can.
Return to starting position. Repeat on the other side.
Repeat:Â March 12 to 16 times (6 to 8 times per leg). Rest, then do a second set.
Quadriceps Stretch
Purpose:Â Stretch quadriceps muscle (front of thigh) and strengthen hamstring on back of thigh.
Starting position:Â Stand with your left side to the wall, 12 to 18 inches from the wall. Place your left hand against the wall for balance, keeping that arm slightly bent.
Action:
Raise your right heel towards your buttocks. Reach back with your right hand and grab your foot at the heel, ankle or sock. If you can't reach your foot, grab your pant leg or just raise your foot as high as you can and still feel comfortable.
Hold for two to three seconds. Be sure you're standing tall and looking straight ahead. Your knee should be pointing toward the floor and your ankle should be in a straight line with your leg, not twisted to the side.
Let go of your foot and slowly return to starting position. Then repeat.
Complete one set, then turn around and hold the wall with your right hand when working your left leg.
Note: Keep your standing leg slightly bent for better balance and to avoid injury. Stand tall and avoid leaning over. If you’ve had hip or back surgery, talk with your doctor before trying this stretch.
Repeat:Â 6 to 8 times with each foot. Rest, then do a second set.
Hamstring Stretch
Purpose:Â Stretch hamstring (back of thigh).
Starting Position:Â Stand with your left side to the wall, 12 to 18 inches from the wall. Place your left hand against the wall for balance, keeping that arm slightly bent.
Action:
Place your left heel on the floor in front of you. Lean forward from your hip (not your waist).
Push your hip back and reach toward your toe with your right hand. Your foot can be pointing up (as shown) or flat on the floor, whichever is more comfortable for you. Make sure to keep your shoulders and back straight as you reach forward.
Hold for two to three seconds.
Return to starting position. Then repeat.
Complete one set and then turn around and work the other leg.
Repeat:Â 6 to 8 times with each leg. Rest, then do a second set.
Calf Stretch
Purpose:Â Stretch the calf (lower part of the back of the leg).
Starting position:Â Stand facing a wall slightly farther than arms length from the wall, feet shoulder-width apart. Lean against the wall, with both hands on the wall.
Action:
Bend one leg, and place the foot on the ground in front of you. The other leg extends behind you with the knee slightly bent. Both feet point straight ahead.
Slowly move your hips forward, keeping your lower back flat. Be sure the heel of your back foot is flat on the floor, and your weight is in your back heel.
Hold for 10-30 seconds. Then return to starting position.
Repeat with other leg.
Continue alternating legs.
Repeat:Â 3 to 5 times with each leg. Rest, then do a second set.
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50 is the new 30!!! This photo from almost 25 years ago, Y2K in 2000, demonstrates that maintaining a consistent exercise routine and a healthy lifestyle can positively impact aging, promoting improved health and overall well-being.
JV3
References
Everything to know about functional strength training. Fitfunctionally.com (2024).
Cannone, Jesse (2003), Functional training
Fitness, Core health (2021). 8 Benefits of functional training. Core Health & Fitness
Bubins, Daniel & Davis, Nicole (2020). How to maintain your functional strength while sheltering in place. Healthline
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