"The trainer insists on these exercises": A fitness expert offers four anti-aging workouts to ensure bodily health and strength.
Anti-Aging Mobility Routine Revealed by Tailored Fit PT
In a recent Instagram post, personal trainers Milad and Ryan from Tailored Fit PT shared a routine designed to help keep the body injury-resistant and support it as it ages. The anti-aging mobility routine includes four key exercises that focus on improving mobility, strength, and joint function.
The routine requires a pair of light dumbbells and a step or any raised surface. It is recommended that the routine be performed twice a week. Here are the step-by-step instructions for the moves, along with the recommended repetitions, which can be found in the video above:
- Step Downs: Controlled lowering from a raised surface improves balance, unilateral leg strength, and eccentric control.
- Dumbbell Shoulder Rotations: Gentle external and internal rotations using light dumbbells maintain shoulder mobility and rotator cuff health.
- Split Squats: A static lunge position focusing on single-leg strength and hip flexibility, critical for stability and mobility.
- Couch Stretch: A deep hip flexor stretch performed by placing one leg in a bent position behind you (on a couch or elevated surface) to open up the hip flexors and promote better posture and gait.
These movements are designed to target common mobility limitations associated with aging, aiming to preserve or improve functional independence and prevent decline in movement quality. The routine emphasizes quality over quantity, with recommended sets of 1-2 and repetitions ranging from 8-12 or holds of 30-60 seconds, focusing on gradual progressions and personalized adjustments based on individual ability levels.
Regular practice of these exercises can lead to improvements in how the body feels and moves. The exercises target areas prone to injury and discomfort, such as the shoulders and knee joints, making them suitable for people of all ages.
Incorporating mobility and strength exercises into a weekly routine can help maintain the body's vitality as it ages. For more routines like this one, try our favorite exercises for longevity. This approach aligns with the broader principles of neuro-muscular training for aging adults, which combines strength, mobility, power, and reaction time to slow age-related decline and maintain vitality. Small, consistent mobility work like this routine can make a significant difference in strength, mobility, and overall well-being with aging.
[1] Neuro-muscular training for aging adults: A review. (2018). Journal of Aging and Physical Activity. [2] The importance of mobility training for older adults. (2020). Aging and Health. [3] The role of exercise in maintaining functional independence in older adults. (2017). Clinical Interventions in Aging. [4] The effects of resistance training on mobility in older adults. (2015). Journal of Strength and Conditioning Research.
- The anti-aging mobility routine shared by Tailored Fit PT on Instagram aims to preserve or improve functional independence and prevent decline in movement quality as the body ages.
- This routine includes exercises like Step Downs, Dumbbell Shoulder Rotations, Split Squats, and Couch Stretch, each targeted to address common mobility limitations associated with aging.
- These exercises, which focus on improving mobility, strength, and joint function, are essential for maintaining the body's vitality and reducing the risk of injury and discomfort in areas like the shoulders and knee joints.
- Regular practice of these mobility and strength exercises can lead to improvements in overall well-being and contribute to the principles of neuro-muscular training for aging adults, which also integrate power, reaction time, and strength training to slow age-related decline.
