As people age, decreasing physical activity can lead to weight gain, high blood sugar, cholesterol problems, and osteoarthritis. Ageing can also cause a natural reduction in bone density, flexibility, strength, and balance. So, go for an exercise routine to combat ageing. While many people focus on cardio for weight loss, strength training and flexibility exercises are equally important for maintaining vitality. In fact, there are anti-ageing workouts that target both strength and flexibility. These strength training and flexibility exercises may combat ageing, and help you build lean muscle, improve balance, and reduce the risk of injuries.

What is an anti-ageing workout?

Anti-ageing workouts are fitness routines that aim to help you retain your physical well-being and vitality as you age. These workouts often include a combination of strength and flexibility exercises. Strength training exercises increase and maintain muscle mass, as found in a study published in the International Journal of Exercise Science, which can enhance balance, coordination, and overall function. Flexibility exercises can help you maintain your range of motion, minimise stiffness, and prevent injuries, as per a study published in the International Journal of Environmental Research and Public Health. Regular anti-ageing workouts can improve your physical appearance, increase your energy levels, and improve your general quality of life.

Do planks to combat ageing. Image courtesy: Freepik

Best strength training and flexibility exercises

"You can make the following strength training and flexibility exercises part of your anti-ageing workout regimen," says fitness expert Mahesh Ghanekar.

1. Squats

Squats are beneficial for your legs, core, and glutes.

How to perform it:

• Stand with your feet shoulder-width apart or slightly wider.
• Point your toes slightly outward.
• Engage your core and keep your back straight.
• Bend your knees and lower your body as if you're sitting down on a chair.
• Keep your back straight and avoid leaning forward.
• Your thighs should ideally be parallel to the ground, but adjust this based on your flexibility.
• Hold the bottom position for a brief moment, ensuring your knees track over your toes.
• Push through your heels and extend your legs to return to the starting position.
• Exhale as you rise.

2. Lunges

Lunges target your quadriceps, hamstrings, and glutes.

How to perform it:

• Stand tall with your feet shoulder-width apart.
• Place your hands on your hips.
• Take a large step forward with one leg, ensuring your knee is directly above your ankle.
• Lower your body until both knees are bent at a 90-degree angle.
• Hold the bottom position for a brief moment, ensuring your front knee doesn't go past your toes.
• Push off your front foot and return to the starting position.
• Repeat with the other leg.

3. Push-ups

Do push-ups to strengthen your chest, shoulders, and triceps.

How to perform it:

• Get into a plank position with your hands directly under your shoulders.
• Keep your body straight from your head to your heels.
• Engage your core and glutes.
• Bend your elbows and lower your body towards the ground.
• Keep your elbows close to your sides.
• Go as low as you can without letting your chest touch the ground.
• Extend your arms and push your body back up to the starting position.
• Exhale as you push up.

4. Rows

Rows are a versatile exercise that target your back muscles, including your latissimus dorsi and rhomboids.

How to perform it:

• Stand with your feet shoulder-width apart.
• Hinge forward at the hips, keeping your back straight.
• Hold a dumbbell in each hand with your palms facing your thighs.
• Let your arms hang straight down.
• Pull the dumbbells up towards your sides, keeping your elbows close to your body.
• Squeeze your shoulder blades together at the top of the movement.
• Pause for a brief moment.
• Slowly lower the dumbbells back down to the starting position.

5. Dumbbell curls

Dumbbell curls are a popular strength training exercise that targets your biceps.

How to perform it:

• Stand tall with your feet shoulder-width apart.
• Hold a dumbbell in each hand with your palms facing forward.
• Let your arms hang straight down at your sides.
• Bend your elbows and curl the dumbbells up towards your shoulders.
• Keep your upper arms stationary and avoid swinging your arms.
• Pause at the top of the movement.
• Slowly lower the dumbbells back down to the starting position.

Perform dumbbell curls. Image courtesy: Freepik

6. Overhead press

Overhead press is an effective strength training exercise that targets your shoulders and triceps.

How to perform it:

• Stand tall with your feet shoulder-width apart.
• Hold a dumbbell in each hand at shoulder height, with your palms facing forward.
• Your elbows should be slightly bent.
• Press the dumbbells straight up overhead, keeping your arms close to your head.
• Lock your elbows at the top of the movement.
• Exhale as you press.
• Slowly lower the dumbbells back down to shoulder height.

7. Plank

Plank is a static exercise that primarily targets your core, but also engages your shoulders and legs.

How to perform it:

• Get into a push-up position with your hands directly under your shoulders.
• Keep your body straight from your head to your heels.
• Engage your core, glutes, and quads.
• Hold the plank position for as long as you can, maintaining a straight line from your head to your heels.
• Avoid sagging your hips or arching your back.

8. Hamstring stretch

A hamstring stretch is an easy but useful way to improve flexibility in the back of your thighs.

How to perform it:

• Sit on the floor with your legs extended straight out in front of you.
• Reach forward with your hands towards your toes, keeping your back straight.
• Hold the stretch for 15-30 seconds, feeling a gentle stretch in the backs of your thighs.
• Repeat the stretch on both legs.

9. Quadricep stretch

A quadriceps stretch is an effortless and effective approach to improve flexibility in the front of your thighs.

How to perform it:

• Stand tall with your feet shoulder-width apart.
• Reach back with one hand and grab your ankle on the same side.
• Gently pull your heel towards your buttocks, feeling a stretch in the front of your thigh.
• Hold the stretch for 15-30 seconds.
• Repeat the stretch on the other leg.

10. Calf stretch

Calf stretches are an easy way to improve flexibility in the back of your calves.

How to perform it:

• Stand facing a wall or a sturdy object.
• Place your hands on the wall at about shoulder height.
• Step back with one leg, keeping your heel on the ground and your front knee straight.
• Hold the stretch for 15-30 seconds, feeling a stretch in your calf.
• Repeat the stretch on the other leg.

11. Triceps stretch

If you want to increase flexibility in the back of your arms, including triceps stretch into your fitness routine can be helpful.

How to perform it:

• Stand tall with your feet shoulder-width apart.
• Reach behind your back with one hand, then use your other hand to gently pull your elbow towards your head.
• Hold the stretch for 15-30 seconds, feeling a stretch in the back of your arm.
• Repeat the stretch on the other arm.

12. Shoulder stretch

A shoulder stretch is a modest and efficient method for increasing shoulder flexibility.

How to perform it:

• Stand tall with your feet shoulder-width apart.
• Raise one arm overhead, bending your elbow at a 90-degree angle.
• Use your other hand to gently pull your elbow down towards your head.
• Hold the stretch for 15-30 seconds, feeling a stretch in your shoulder.
• Repeat the stretch on the other arm.

13. Hip flexor stretch

A hip flexor stretch is a quick and effective way to improve flexibility in the front of your hips.

How to perform it:

• Stand tall with your feet shoulder-width apart.
• Step forward with one leg, ensuring your knee is directly above your ankle.
• Lower your body until you feel a stretch in the front of your hip on the back leg.
• Hold the stretch for 15-30 seconds.
• Repeat the stretch on the other leg.

14. Chest stretch

A chest stretch is a simple and effective way to increase flexibility in your chest muscles.

How to perform it:

• Stand in a doorway with your arms raised to shoulder height, palms facing inward.
• Step forward with your body until you feel a stretch in your chest.
• Hold the stretch for 15-30 seconds.
• Repeat the stretch on both sides.

Common mistakes to avoid while doing strength training and flexibility exercises

"While engaging in strength training and flexibility exercises, it is important to avoid common mistakes that can lead to injuries or hinder your progress," says the expert. Here are some key mistakes to watch out for -

• Overtraining: Excessive training can lead to fatigue, injuries, and a decrease in performance. Listen to your body and take rest days when needed.
• Poor form: Using incorrect form can increase the risk of injuries and reduce the effectiveness of your exercises. Always prioritise proper technique over heavy weights or high reps.
• Neglecting rest and recovery: Adequate rest and recovery are essential for muscle growth and repair. Ensure you're getting enough sleep and allowing your muscles time to recover.
• Ignoring flexibility: While focusing on strength, don't neglect flexibility. Stretching before and after workouts can help prevent injuries and improve overall mobility.
• Using excessive weights: Lifting weights that are too heavy can increase the risk of injuries and hinder your progress. Start with a weight that you can comfortably lift for 12-15 reps and gradually increase the weight as you get stronger.

Remember to check with a doctor or fitness expert before starting any new exercise routine, especially if you have any underlying health conditions.

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