Muscle mass, bone density and balance decline gradually as we get older, but aging alone doesn\u2019t determine whether you\u2019ll get injured.<\/p>\n
Injuries usually happen when you suddenly ask your body to do something it isn\u2019t ready to.<\/p>\n
<\/p>\n For instance, if you haven\u2019t run for years and suddenly start pounding the sidewalk every day, you\u2019re asking your muscles, tendons, joints and bones to absorb a workload they’ve not gradually adapted to.<\/p>\n You may also need more time to recover from intense exercise than you did when you were younger.<\/p>\n But if you train smart\u2014gradually progressing your workouts so your muscles and connective tissues get stronger\u2014your body gets better at producing and tolerating force.<\/p>\n You may like<\/p>\n Your nervous system also improves its coordination, which further reduces your chance of falling or getting injured.<\/p>\n \u201cAn injury can be a major interrupter in someone\u2019s fitness journey, often forcing them to reduce or completely pause activity,\u201d says trainer Bianca Grande from Retro Fitness<\/a>.<\/p>\n \u201cThat makes injury prevention an important part of maintaining a consistent, active lifestyle, particularly as we age.\u201d<\/p>\n Here’s the 10-minute routine Grande recommends to build a body that’s better equipped for exercise and everyday movement.<\/p>\n \u201cThe goal isn\u2019t simply to become stronger, but to build a body that can move efficiently, maintain control and better respond to unexpected stresses.\u201d she says.<\/p>\n What to read next<\/p>\n How to do the movesSingle-leg balanceHeel raiseGlute bridgeDead bugResistance band pull-apartDeep squat holdWalking lunge1. Single-leg balance<\/p>\n Sets: 1 Time: 30sec each side Rest: 30sec<\/p>\n How to do it:<\/p>\n Stand with your feet hip-width apart with a wall or sturdy chair for support if needed.Shift your weight onto your right foot and raise your left foot in front of you a few inches.Keep your hips level, torso upright, core engaged and shoulders relaxed.Hold your balance and avoid leaning to one side.Lower your foot and repeat on the other side.2. Heel raise<\/p>\n Sets: 1 Time: 60sec Rest: 30sec<\/p>\n How to do it:<\/p>\n Stand with feet hip-width apart with a wall or sturdy chair for support if needed.Shift your weight onto the balls of your feet and raise your heels.Contract your calves as you come up onto your toes.Pause briefly.Slowly lower your heels and repeat.3. Glute bridge<\/p>\n Sets: 1 Time: 60sec Rest: 30sec<\/p>\n How to do it:<\/p>\n Lie on your back with your knees bent, feet flat on the floor, hip-width apart and arms resting by your sides, palms down.Engage your core, squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your knees. Avoid overarching your lower back.Pause briefly.Slowly lower your hips and repeat.4. Dead bug (same side variation)<\/p>\n Sets: 1 Time: 60sec Rest: 30sec<\/p>\n How to do it:<\/p>\n Lie on your back with your lower back pressed into the floorRaise your knees and bend them so they\u2019re at 90\u00b0 angles over your hips.Extend your arms toward the ceiling.Engage your core and slowly lower your right arm back toward the floor behind you, and extend your right foot down toward the floor in front.Only go as far as you can before your lower back arches off the floor.Return to the starting position and repeat on the opposite side.5. Resistance band pull-apart<\/p>\n Sets: 1 Time: 60sec Rest: 30sec<\/p>\n How to do it:<\/p>\n Stand with feet hip-width apart, holding a long-loop resistance band at both ends.Extend your arms in front of you at shoulder height, keeping a slight bend in your elbow.Maintain tension in the band as you pull your hands apart, squeezing your shoulder blades together.Slowly return to the starting position.6. Squat hold<\/p>\n How to do it:<\/p>\n Sets: 1 Time: Up to 60sec Rest: 30sec<\/p>\n Stand with your feet shoulder-width apart or slightly wider and turned out slightly.Push your hips back and bend your knees to lower your hips until your thighs are parallel to the floor or lower.Engage your core and keep your chest up.Hold the squat position for as long as you can.Return to standing and repeat.7. Walking lunge<\/p>\n How to do it:<\/p>\n Sets: 1 Time: 60sec Rest: 30sec<\/p>\n