Personal trainer and nutritionist Janet Osborne is proof that it’s entirely possible to stay active and strong as you age. Not only is the 65-year-old inspiring herself (as her 1.7 million Instagram followers will attest), but she also encourages her 87-year-old mother to continue developing her strengths.
“My mother has always been a wonderful example of the importance of staying active, and at 87 years old, she continues to prioritize her strength, mobility and independence,” Janet shares in a recent article. “Whenever we are together, we like to find small ways to move and exercise. Nothing complicated, just simple movements that can make such a difference as you age!’
If you have any doubts about the importance of strength training in old age, listen to this: Studies show that resistance training at retirement age can lead to gains in both muscle mass and function (impressively, over a period of years), as well as increased longevity and healthy years of life – something we all want.
And the best? We’re not talking about expensive one-hour gym sessions here. “A few exercises here and there throughout the day can really add up,” Janet shares. “Every little gesture counts!” »
Training
Osborne recommends aiming for 10 reps of each exercise (on each side if applicable) and balancing on one leg for 10 to 20 seconds per leg. You can use a chair or counter for support whenever you need it.
“Try doing these exercises several times a week,” she wrote in the caption. “And remember, you don’t have to do them all at once!” A few exercises here and there throughout your day can really add up. Every little gesture counts! »
- Sit-stand x 10 repetitions
- Single Leg Calf Raise x 10 repetitions on each side
- hip hinge x 10 repetitions
- Counterpumps x 10 repetitions
- No side x 10 repetitions
- Balance on one leg x 10 repetitions on each side
How to do the movements
Sit-stand
Also known as the chair rise or chair stand, the sit-to-stand movement is a pillar of longevity. In fact, it has long been used by medical professionals to assess a patient’s aging, as studies show it can help predict the risk of natural and cardiovascular deaths in older adults.
- Sit in the middle of the chair, cross your arms and place both hands on opposite shoulders.
- Keep your back straight with your feet on the floor.
- Without using your hands, stand up completely before sitting down again. Repeat.
Single Leg Calf Raise
A great move to practice while brushing your teeth, Janet loves single leg calf raises to strengthen walking muscles and improve balance.
- Holding onto a surface such as a kitchen counter or the back of a chair, stand on the working leg, balancing lightly with your fingertips.
- Push on the ball of your foot and slowly lower yourself.
- Do all repetitions on one side before repeating on the other leg.
hip hinge
A fantastic functional movement, the hip hinge works the posterior chain, including the hamstrings and glutes.
- Stand with your feet hip-width apart, chest high, and back flat.
- Keeping your knees slightly soft, push your hips back, as if you were trying to close a door with your glutes.
- Lean forward, keeping your spine straight.
- Drive your hips forward and engage your glutes to return to your starting position.
Counterpumps
The perfect modified push-up for everyone, regardless of age, a counter push-up strengthens your arms, chest, shoulders and even core.
- Place your hands on a countertop shoulder-width apart.
- Step your feet back until your weight can shift to your toes and you lean forward on your hands, keeping your arms straight and your body in a straight line from your heels to your shoulders.
- Keeping your elbows close to your sides, lower your chest toward your hands.
- Push back against the counter to return to the starting position.
No side
Janet shares that side steps improve lateral stability, which is important to help prevent falls.
- Stand straight with your feet hip-width apart.
- Engage your core and maintain a slight bend in your knees.
- Keep your chest up and your spine neutral as you step to the side, return and repeat.
Balance on one leg
Another telling measure of longevity, the ability to stand for 10 seconds on one leg is associated with reduced all-cause mortality, as well as being a powerful indicator of healthy aging.
- Stand straight with your core engaged and your knees slightly bent.
- Slowly raise one leg so your knee is at a 90-degree angle.
- Hold for 10 to 20 seconds, working to maintain your balance.
Gn Health
