Fact checked by Nick Blackmer<\/p>\n
Strength training supports long-term health by preserving mobility, balance, and independence as you age.<\/p>\n
Experts recommend focusing on compound moves that work multiple muscle groups at once.<\/p>\n
Try these three exercises to help protect posture, reduce fall risk, and make daily movement easier.<\/p>\n
Choosing the right exercises matters if your goal is to build muscle while boosting longevity. Strength training and bodyweight exercises are some of the best places to start.<\/p>\n
Countless workouts promise results, but some movements are better than others for improved strength, muscle mass, and long-term health. That\u2019s why Health asked fitness experts to share their top recommendations.<\/p>\n
1. Lunges<\/p>\n
\u201cStrength training preserves function, mobility, resilience and recovery, mental wellbeing, and overall independence,\u201d Kelyssa Hall, ACSM-EP, CSCS<\/a>, exercise physiologist at the Hospital for Special Surgery, told Health.\u00a0<\/p>\n Leg strength is an important area to focus on when it comes to longevity, according to Grayson Wickham, DPT, CSCS<\/a>, personal trainer and founder of Stretch Mode. Lunges target your quads and glutes, which are some of the biggest muscle groups.<\/p>\n \u201cOf all the leg exercises to choose from, lunges are a top choice as they work on single-leg strength<\/a>, which can help improve balance, joint mobility, and stability,\u201d Wickham told Health.\u00a0<\/p>\n How to do a lunge:\u00a0<\/p>\n Stand with your feet hip-width apart and your hands clasped in front of your chest or on your hips.\u00a0<\/p>\n Keeping your torso upright, step your right foot forward 1-2 feet.<\/p>\n Bend your right knee to a 90-degree angle with your right thigh parallel to the floor.\u00a0<\/p>\n Push through the bottom of your right foot and shift your weight to your left foot to step your right foot back to the starting position.<\/p>\n Repeat on the other side.<\/p>\n 2. Push-Ups<\/p>\n Because push-ups work multiple muscle groups<\/a> at once\u2014including the upper and lower back, chest, shoulders, biceps, and core\u2014they\u2019re especially effective at preserving strength and healthy movement as you age, according to Hall.\u00a0<\/p>\n \u201cThis exercise can help maintain the ability and strength to support our overall postural alignment<\/a> and to be able to get up off the ground, such as when playing with grandkids or gardening,\u201d said Hall. \u201cBuilding muscle in these areas will improve longevity and preserve functional ability while empowering us to stay active throughout the lifespan, no matter what we want to do.\u201d<\/p>\n How to do a push-up:\u00a0<\/p>\n Start in a high plank position. Your body should form a straight line from head to heels, and your hands should be slightly wider than shoulder-width apart, palms on the floor.\u00a0<\/p>\n Bracing your core and glutes, bend your elbows and lower yourself to the floor until your elbows are at a 90-degree angle.<\/p>\n Extend your elbows and push back up through your palms to the starting position.<\/p>\n 3. Bent-Over Rows<\/p>\n This exercise\u2014which involves pulling a weight toward your torso\u2014targets the muscles in the upper back<\/a>, shoulders, arms, and core, helping to open the chest and support the spine, Hall explained.<\/p>\n \u201cStrengthening these muscles helps improve posture<\/a>, which can lead to reduced risk of falling or injury to the spine,\u201d she said.<\/p>\n Bent-over rows may be especially helpful for counteracting the forward head and rounded shoulder positioning that can result from frequent cell phone use.How to do a bent-over row:\u00a0<\/p>\n Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing in.\u00a0<\/p>\n Bend your knees slightly and lean forward by hinging at your hips until your torso is roughly parallel to the floor.\u00a0<\/p>\n Keeping your back straight, lift the dumbbells up to your sides, keeping your elbows close to your body.\u00a0<\/p>\n Squeeze your shoulder blades and back muscles at the top of the movement.<\/p>\n Slowly lower the dumbbells back down to the starting position.<\/p>\n Read the original article on Health<\/a><\/p>\n