3 Best Exercises You Need for A Great Physique (Over Age 35) | BOXROX (2024)

Maintaining an active lifestyle and a great physique after the age of 35 holds paramount importance for a multitude of reasons. As we age, our bodies undergo inevitable changes that can affect our physical health and overall well-being.

Muscle mass begins to decline, bone density can decrease, and our metabolism slows down. Moreover, flexibility and balance might also diminish, making us more susceptible to injuries and falls. These changes underscore the necessity of adapting our exercise routines to cater to our evolving bodies, ensuring they remain strong, flexible, and capable of enduring the rigours of daily life.

An active lifestyle after 35 is not merely about aesthetics or maintaining a certain physique; it’s fundamentally about enhancing the quality of life, boosting mental health, and mitigating the risks of chronic diseases such as diabetes, heart disease, and osteoporosis.

Source: Courtesy of CrossFit Inc.

Regular exercise supports cardiovascular health, strengthens the musculoskeletal system, and improves mental health by reducing symptoms of anxiety and depression.

Acknowledging these shifts in our physical condition with age, it becomes clear that not all forms of exercise will offer the same benefits they did in our younger years. The focus should shift towards activities that bolster strength, enhance flexibility, and support cardiovascular health—key components that will not only help in maintaining a great physique but also ensure longevity and a high quality of life.

The goal of this article is to introduce readers to three top exercises that are exceptionally beneficial for individuals over the age of 35. These exercises have been carefully selected to address the critical areas of fitness—strength, flexibility, and cardiovascular health—providing a well-rounded approach to physical activity that is both effective and sustainable. Whether you’re looking to revamp your current routine or starting fresh, these exercises will set a solid foundation for a healthier, more active future.

1. Strength Training for Muscle Mass and Bone Density

As we age, our bodies naturally begin to lose muscle mass and bone density, a process that can start as early as our mid-30s.

This decline not only affects our physical appearance but also has significant implications for our overall health and functionality.

Strength training, therefore, becomes a critical component of a fitness regimen for those over 35, designed to counteract these age-related changes. By engaging in regular strength training, individuals can maintain or even increase muscle mass and bone density, which in turn can help manage weight, improve posture, and reduce the risk of developing chronic diseases such as osteoporosis, type 2 diabetes, and heart disease.

Strength training involves exercises that use resistance, whether from weights, machines, or your own body weight, to build muscle strength and endurance. This type of training applies stress to your muscles and bones, stimulating them to grow stronger.

Furthermore, strength training can enhance metabolic rate, contributing to more effective weight management, and improve muscular balance and posture, which are vital for preventing falls and injuries.

Recommended Exercise: Squats

One of the most effective strength training exercises for individuals over 35 is the squat. Squats target the quadriceps, hamstrings, glutes, lower back, and core, making them an incredibly efficient movement for enhancing overall strength and stability.

Proper Technique for Performing Squats

Bodyweight Squats: Start by standing with your feet shoulder-width apart, toes slightly turned out. Extend your arms out in front of you for balance. Initiate the movement by pushing your hips back and bending your knees, as if sitting back into an imaginary chair, keeping your chest up and your spine neutral. Lower yourself until your thighs are parallel to the ground, then press through your heels to return to the starting position.

Dumbbell Squats: Hold a dumbbell in each hand at your sides. Perform the squat with the same technique as the bodyweight version, ensuring your knees do not bow inward or extend far beyond your toes.

Barbell Squats: With a barbell resting on your upper back (not your neck), engage your core and follow the same squat motion. This variation requires more stability and engages the upper back and shoulders in addition to the lower body muscles.

Benefits of Squats

Squats comprehensively work the lower body and core, promoting muscle growth and strengthening the bones in your legs and lower spine.

This exercise improves mobility and balance, which are crucial for performing daily activities and reducing the risk of falls. Regularly including squats in your fitness routine can lead to significant improvements in your physical health, aiding in the maintenance of functional independence as you age.

Safety Tips

When incorporating squats or any strength training exercises into your routine, it’s vital to start slowly and focus on mastering the correct form before adding weight or increasing the intensity. Beginners should consider seeking guidance from a fitness professional to ensure exercises are performed safely and effectively.

Gradually increasing the weight or resistance allows your body to adapt without causing undue stress or injury. Listening to your body and allowing adequate recovery time between strength training sessions is also crucial to avoid overtraining and injuries.

2. Flexibility and Balance to Prevent Injuries

Flexibility and balance are two critical components of physical fitness that often decline with age, leading to an increased risk of falls, injuries, and decreased mobility.

Flexibility refers to the ability of your muscles and joints to move through their full range of motion, while balance is the ability to maintain your body’s position, whether you are moving or still. As we age, muscles can become shorter and less elastic, and our sense of balance can deteriorate due to changes in our vision, inner ear balance, and muscle strength.

This decline can significantly impact our daily activities, making tasks that once seemed simple, such as tying shoelaces or reaching for items on a high shelf, more challenging.

Improving flexibility and balance is crucial for reducing the risk of falls and injuries, which are a leading cause of disability among older adults. Exercises that enhance these physical attributes can help maintain independence and improve the quality of life as one ages.

Moreover, better flexibility and balance contribute to more efficient movement and can help alleviate or prevent the onset of pain and discomfort associated with muscular imbalances and poor posture.

Recommended Exercise: Yoga

Yoga is an excellent exercise for improving flexibility, balance, and overall mental well-being. It combines physical postures, breathing exercises, and meditation to create a holistic fitness practice. Yoga poses (asanas) stretch and strengthen the muscles, improving flexibility and muscular balance.

Balance poses, in particular, challenge your stability and can significantly enhance your proprioception – your body’s ability to sense its position in space, which is key to maintaining balance.

Benefits of Yoga

For those new to yoga, it’s advisable to start with beginner poses and classes that focus on foundational skills.

Beginning with simpler poses allows you to build strength and flexibility gradually, reducing the risk of injury. As your confidence and abilities improve, you can explore more advanced poses and practices.

Many community centres, gyms, and online platforms offer yoga classes tailored to various skill levels and interests, making it accessible to everyone.

Practical Advice

Improving flexibility and balance is a gradual process that requires consistency and patience. It’s important to practice regularly, even if it’s just a few minutes a day, to see improvements. Listen to your body and respect its limits; never force a pose if it causes pain or discomfort. Over time, you’ll likely notice enhancements not just in your flexibility and balance, but in your overall sense of well-being.

Yoga is more than just physical exercise; it’s a practice that nurtures the body, mind, and spirit. Embracing yoga as part of your routine can lead to significant improvements in your physical health and mental resilience, contributing to a more balanced and fulfilling life as you age.

3. Cardiovascular Health for Endurance and Well-being

Cardiovascular exercise, often simply referred to as cardio, is any form of activity that increases your heart rate and promotes the health of your heart and blood vessels. It plays a crucial role in maintaining heart health, managing weight, and improving endurance. Regular engagement in cardiovascular activities can also have a profound impact on energy levels, boosting them throughout the day, and has been shown to improve mental health by reducing anxiety, depression, and stress.

The benefits of cardiovascular exercise are wide-ranging and particularly important as we age. As the heart is a muscle, it requires regular exercise to maintain its strength and efficiency in pumping blood throughout the body. Moreover, cardio exercise helps in regulating blood sugar levels, reducing blood pressure, and lowering cholesterol levels, all of which are vital for preventing heart disease and stroke. It also plays a significant role in weight management by burning calories and increasing metabolism.

Recommended Exercise: Brisk Walking or Jogging

For individuals over 35, finding a balance between effective cardiovascular exercise and minimising joint strain is key. Brisk walking or jogging emerges as an excellent choice for a low-impact, yet highly effective cardio workout. These activities can be easily tailored to fit one’s current fitness level and can be scaled up in intensity and duration as endurance improves.

Brisk walking is particularly accessible as it requires no special equipment aside from a pair of comfortable walking shoes, and can be performed almost anywhere. It’s gentle on the joints while still providing a good cardiovascular workout. Jogging, on the other hand, increases the intensity, offering a higher calorie burn and greater challenges for the heart and lungs, thereby enhancing cardiovascular resilience and stamina.

Incorporation into Daily Life

Integrating brisk walking or jogging into your daily routine can be both convenient and beneficial. Here are some tips for making these activities a regular part of your life:

• Morning Routines: Start your day with a brisk walk or jog. This not only boosts your metabolism early in the day but also sets a positive tone for the hours ahead.
• Lunch Breaks: Taking a walk after lunch can aid digestion and revitalise your energy levels for the afternoon.
• After Dinner: An evening stroll or jog can help manage weight and improve sleep quality by promoting relaxation.

To keep track of your progress and stay motivated, consider using a step counter or fitness tracker. These devices can help you monitor your daily activity levels, set and achieve goals, and even remind you to move if you’ve been inactive for too long. They can be a great source of motivation, providing tangible evidence of your improvements in fitness and endurance over time.

The Perfect Workout for Weight Loss

How to Reduce Hunger While Dieting

Cardio vs Weights: Which is Better for Fat Loss?

Cardiovascular exercise like brisk walking or jogging not only contributes to physical health but also enhances overall well-being. By making these activities a regular part of your life, you can enjoy the myriad benefits of improved cardiovascular health, from a stronger heart to better mental health and beyond.

Conclusion

As we’ve explored throughout this article, incorporating a balanced mix of strength training, flexibility and balance exercises, and cardiovascular activities into your fitness routine is crucial, especially for those over the age of 35. Each of these exercise categories plays a unique role in maintaining and enhancing your physique, ensuring your body remains strong, flexible, and healthy as you age.

Strength training is essential for preserving muscle mass and bone density, reducing the risk of chronic diseases, and aiding in weight management. Flexibility and balance exercises, such as yoga, are vital for preventing falls and injuries, promoting mobility, and enhancing your quality of life.

Cardiovascular activities, including brisk walking or jogging, support heart health, improve endurance, and contribute to better mental health and energy levels.

Starting on this path may seem daunting, but the key is to begin with manageable changes and gradually incorporate these exercises into your daily life.

It’s important to listen to your body and adjust the intensity and duration of your workouts to match your current fitness level. Consulting with fitness professionals or healthcare providers can provide you with tailored advice and guidance to ensure your routine fits your individual health needs and goals.

Embracing the journey towards maintaining and enhancing your physique is not just about the physical benefits. It’s about investing in your long-term health and well-being, enjoying a higher quality of life, and being able to do the things you love for years to come.

Remember, it’s never too late to start, and the benefits of making these lifestyle changes can be profound. So, take that first step today, and commit to a healthier, happier you.