The best daily exercise for maintaining lower body strength in old age

Now is a better time than any to show your lower body some much-needed TLC. This becomes more and more true as you grow older, as your physical performance and muscle strength gradually declines. This downward trend accelerates once you reach 65 for women and 70 for men, National Institute on Aging reports. Action is the best form of attack, and we’re here to help. We spoke with Katie Kollath, ACE CPT and co-founder Barpath Fitnesswhich shares the best daily workout for lower body strength in old age.

You may not think much about it, but you depend on lower body strength for many key daily tasks. (After all, your legs get you from one place to another!) The muscles in this part of the body serve as a solid foundation that can help improve your posture and reduce your risk of injury. Have a strong, built lower body it makes tasks like picking up heavier packages and grocery bags, walking, running, cycling, swimming and even dancing more seamless. According to reports Sunny Health & Fitnessmaking your lower body as strong and developed as possible can also give your resting metabolism a big boost so you burn more calories while you’re at rest.

Without further ado, we’re here to walk you through Kollath’s best daily workout for lower body strength as you age. Read on to learn all about it, and for more fitness inspiration, check it out 9 Strength Exercises to Do Regularly in Your 50s to Stay Fit.

Why is resistance training so important?

Resistance training– or strength training – is the most productive form of fitness you can focus on as you age. As Kollath says, “it will increase in muscle mass and strength. As we age, there is a natural decline in muscle mass and strength, known as sarcopenia. Resistance training helps prevent age-related muscle loss by stimulating muscle protein synthesis and promoting muscle growth. Building and maintaining muscle mass through resistance training can help improve overall physical performance, functional ability and quality of life.”

This form of training is “weight training” that puts additional stress on your bones, which promotes bone growth and the ability to maintain bone density. Resistance exercise can also help you prevent osteoporosis, a common disease in older adults that involves weakening of the bones, making them more likely to suffer fractures.

And we’re not even close to being done! Resistance training can improve your metabolic health, which can help you prevent or manage health problems such as metabolic syndrome, obesity, and type 2 diabetes. It can improve your joint stability and mobility by increasing the strength in the muscles surrounding those joints, improve your coordination, and give your mental health a little boost.

“Resistance training can [also] improve functional fitness, which refers to the ability to perform daily activities and tasks with ease and independence,” adds Kollath.

Now that you’re aware of all the benefits of resistance training, let’s move on to daily lower body strength training as you age.

RELATED: The best exercises to strengthen your arms after 40

1. Squat with body weight

Using only body weight is an extremely productive way to build lower body strength. In this exercise, you will place your feet shoulder-width or hip-width apart. Lean your hips back as you lower into a squat, as if you were sitting in a chair. Your thighs should lower until they are parallel to the floor or lower. Press through both legs to return to a standing position. Perform two to three sets of 10 to 20 repetitions.

2. Fallout

Lunges will keep your core engaged and upper body straight throughout the movement to encourage solid form and stability. Keep the front knee in line with the ankle and do not allow it to bend. Make sure your weight is evenly distributed between your front and back legs and don’t lean too far forward or back during the lunge. As you descend into a lunge, activate the muscles in your legs and glutes to press through your heel to lift yourself back up to your starting position. Perform two to three sets of 10 to 20 repetitions for each side.6254a4d1642c605c54bf1cab17d50f1e

RELATED: 9 Best Strength Exercises to Help Prevent Injuries After 50

3. Touching the toes with one foot

To perform this next exercise, Kollath recommends starting with a shorter range of motion and slowly working your way up to touch your toes as balance and flexibility improve. “Throughout the movement, keep your core engaged and your back straight to maintain good form and stability. Use a slow and controlled movement pattern to focus on balance and stability, rather than speed. Use a focal point, such as looking at place on the floor in front of you,” he adds. Perform two to three sets of 10 repetitions per side.

If you’re new to single-footed toe-touch or have concerns about balance, you can do this move next to a stable surface, such as a chair or a wall. You can touch it lightly for extra support.

4. Glute Bridges

This last exercise requires you to lie on your back on an exercise mat. Keep your hands by your body and bend both knees. Press your hips up toward the sky before lowering them back to the floor with control.

“To perform the gluteal bridge, keep your feet flat on the floor throughout the movement and distribute the pressure evenly across your feet,” Kollath instructs. “Avoid pushing through your toes or allowing your knees to collapse inward. Keep your knees aligned with your feet. Engage your glutes and hamstrings to lift your hips instead of relying solely on your lower back. Maintain a neutral spine position, so avoid overly arching or rounding your lower back. Focus on squeezing your glutes at the top of the movement to increase glute activation.” Perform two to three sets of 10 to 20 repetitions.

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Alexa Mellardo