As we age our bones and joints naturally begin to get weaker, and if we fail to take proper care of them, we are more likely to develop future problems such as arthritis, or other conditions related to joint pain.
This means that it’s even more crucial that you start taking proper care of your self right now.
Strength training is one of the many things you can do to ensure your body stays running like a well oiled machine.
A few of the incredible benefits you’ll experience consist of losing weight, improved mood, superior bone density, and even increases mobility.
Here are some of the best strength training exercises for keeping your joints healthy, and strong throughout your whole life…
- Find an open space on the floor, and begin by lying flay on your stomach.
- Stretch your arms above your head with your feet straight back behind you.
- Make sure to keep your gaze towards the floor, then slowly lift your hands and feet 6 inches above the ground. You should then feel the muscles in your abdominals, and lower back start to contract.
- Hold the position for 2 seconds before returning your arms and legs to the floor.
- Now repeat that 5-10 times per set, and it is recommended that you do 3 sets. If you find this exercise to be too difficult, try only lifting your arms off the floor.
2. Modified pushups
- Find an an area near a table, or chair and grab onto it with a slightly wider than shoulder length grip.
- Gradually lower yourself down while keeping your elbows tight with your body.
- Try to go until your chest reaches the table, but only go as far as you feel comfortable because it’ll get easier the more you do it.
- Complete 3 sets of between 10-15 reps. If you feel overly challenged by this, try doing this process standing upright while leaning against the wall to build up your strength.
- Lay down on your back, and have your knees bent with your feet flat on the floor.
- Keep your hands by your side with your palms facing down.
- Slowly begin to lift your butt off of the floor until your body forms a straight line.
- Squeeze those glutes! And maintain the position for 2 seconds before lowering yourself back to the ground.
- Repeat this movement for3 sets of 10-15 reps.
4. Wall sits
- First, find a nice wall with a good amount of open space around it.
- Stand with your back against the wall and walk your feet out until they’re 2 or 3 feet away.
- Now bend your knees into a seated position, being careful not to exceed a 90 degree angle.
- Start taking slow, deep breaths while you hold this position for 30 seconds, or a minute depending on your comfort level.
- Complete 3 sets.