ActiveMan
No Result
View All Result
  • Health & Fitness
  • Style
  • Living
  • Culture
  • Health & Fitness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

ActiveMan » Home Fitness Exercises for Men over 50

Home Fitness Exercises for Men over 50

by Holly Smith
in Health & Fitness
Reading Time: 4min read
Home Fitness Exercises for Men over 50
Share on FacebookShare on Twitter

Physical fitness tends to decline with age. For men over the age of 50 specifically, testosterone levels decrease, weight typically increases, and one’s risk of disease increases. Regular physical activity in combination with proper nutrition and supplementation can be the key to combatting the deleterious effects of aging.

Injury prevention, balance, posture, and core strength should be the focus of programming for men over 50. If you aren’t a gym member, don’t have time to always travel to the gym for your workouts, or simply prefer to exercise at home; we’ve got a list of bodyweight and minimal equipment exercises that can easily be done at home! Try performing these 8 exercises as a circuit for a great at-home workout.

1. Squats to sit

Men’s Health

This compound lower body movement targets your quadriceps, glutes, and hamstrings. This is the most functional and least advanced variation of the squat. Assume a hip-width stance with both toes pointing straight ahead. From there, squat to sit down, keeping your chest up and core braced, forming roughly a 90-degree angle at the knees. Then push through your heels to stand up and repeat for a set number of repetitions. If you’re seeking a more challenging squat variation, try traditional bodyweight squats, resistance band squats, or single-leg squats to sit. Aim for 3 sets of 12-20 repetitions.

2. Single-leg step-ups

abc-1
Image credit: HIIT Academy

This exercise targets your glutes while challenging your hip stability and overall balance. You can use stairs or an aerobic step platform to perform this functional movement. Start with your left foot on the stair or top of the platform that you plan to step up onto. Drive through your left heel and bring your right foot up onto the platform/stair as well. Slowly step back down to your starting position with your right leg, keeping your left foot and leg set. Repeat for 10-15 repetitions and then perform the movement with your right leg set. Aim for 3 sets. To progress this exercise, try increasing the height of the step and/or pull your knee up from the floor towards your chest rather than placing it on the platform as well to add an additional element of instability.

3. Single-leg multi-planar reaches

abc-7
Image credit: 24 Hour Fitness

Strengthen your glutes and hips while challenging your balance with this single-leg exercise. Begin on your left leg, knee slightly bent and right leg straight with your right foot off the ground. Reach straight back as far as you can without shifting your upper body forward, then bring your right leg back to your starting position, still off the ground. Then reach directly off to your right side as far as possible. Return back to the starting position. Perform this sequence four times per set for a total of 8 reps per side. Aim for 3 sets.

4. High planks

abc-2
Image credit: Greatist

This static, full body, core-focused exercise is beneficial for all. Start by placing your hands directly beneath your shoulders, slightly wider than shoulder-width. Dig your toes into the floor to ground yourself and activate your glutes. Look down at the floor, about one foot out in front of your hands to ensure a neutral spine. Keep your core braced tightly and hold this position for time. Aim for 3 sets of 20-30 seconds and increase your time as you get stronger.

5. Resistance band rows

abc-3
Image credit: Get Healthy U

Sit upright on the floor, legs extended and anchor the resistance band around your feet. Hold one handle of the resistance band in each hand. Keep your chest high and gaze forward. Pull the band towards your torso at navel height so that your elbows pass just right outside of your body. Squeeze your shoulder blades Exhale as you row. Slowly return to your starting position and repeat for 12-20 repetitions. Aim for 3 sets.

6. Push-ups

abc-4
Image credit: Yuri Elkaim

Challenge your upper body and core strength with push-ups. Begin in a high plank position with your hands right outside of your shoulders and feet roughly hip-width apart. Brace your core and lower your body towards the ground, keeping your elbows close to your torso and trying to keep your body in a straight line. Exhale and push yourself back up into the high plank position, repeating for repetitions. If standard push-ups are too challenging or cause too much stress on your joints, try kneeling or wall push-ups as an alternative. Aim for 3 sets of 12-20 reps.

7. Resistance band curls

abc-5
Image credit: Get Healthy U

Grab the handles of the band with a palms-forward grip and stand on the resistance band to generate tension. The further apart your feet are, the more difficult the exercise will be. Slowly curl the band up towards your shoulders, keeping your elbows locked in at your sides, exhaling as you curl. Squeeze your biceps at the top of the movement as you contract the muscles, then in a slow and controlled manner return to your starting position. Aim for 3 sets of 15-20 reps.

8. Banded pallof press

abc
Image credit: T Nation

This anti-rotation movement targets your entire core. Anchor the band so that it is just below shoulder height. Cup both hands around the band and walk out to generate tension in the band, setting your lower body up so that your hips are in line with your anchor point, knees are slightly bent, and your feet are about hip-width apart. Begin with your core braced and hands at the center of your chest and press forward, fully extending your arms and not allowing the band to pull you off center towards the anchor point. Slowly return back towards the center of your chest and repeat for 12-15 repetitions. Be sure to perform this movement on both sides! Aim for 3 sets.

ShareTweet
Previous Post

15 Great Food Tips For Men’s Health

Next Post

How to lose belly fat: Good diet and exercise

Related Posts

Can Taking A Daily Multivitamin Really Make A Difference In Your Fitness Routine?

Walking down the supplement aisle can raise a lot of questions. Do I need a multivitamin? Can it really make...

High Fat vs. High Carbohydrate Diet Plans

High-Fat vs. High-Carbohydrate Diet Plans

In these days of Keto, Atkins, The Zone, and Paleo, a high-carbohydrate diet plan seems like a contradiction. However, yes,...

Dolph Lundgren’s Ivan Drago Workout Routine for Rocky IV

Dolph Lundgren is best known for his performance as Ivan Drago, Soviet Union Boxer, in Rocky IV. However, Lundgren's career...

Joseph Baena Learns Fitness Tips From Father and Legend

The apple doesn't fall far from the tree in this family. Joseph Baena, son of Arnold Schwarzenegger and former housekeeper,...

The 5 Foods that Built Jonathan Tucker

The 5 Foods that Built Jonathan Tucker

Jonathan Tucker is a 5’ 10” tall, 170-pound mass of lean muscle and whip ass. He may not be among...

The Ultimate Review of DAREBEE

DAREBEE is an independent global fitness resource promising to provide the best up to date workout routines. I took the liberty to...

Credit: https://sparkchronicles.com/

Demi Rose: How to Be a Beloved Instagram Star

Instagram starlet Demi Rose is a Google search favorite. Inquiring minds want to know everything about her. What size are...

5 Easy and Effective Back Exercises for Senior Citizens

From the age of 25, bone degeneration begins. This affects the entire framework of the body. As the years pass...

Elsa Pataky

Chris Hemsworth’s Wife, Elsa Pataky, is a Force

Infinity Wars fans might remember Zoe Saldana marveling, “It’s like his muscles are made of Chitauri metal fibers,” while stroking...

Load More

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Relationships

10 Delicious Foods That Will Make You Horny

Health & Fitness

9 Ways to Keep Your Prostate Healthy

Style

How to Properly Bleach Your Beard

Health & Fitness

10 Men’s Style Bloggers And Influencers in New York

  • About
  • Disclaimer
  • Contact us

© 2021 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website –activeman.com – is published in good faith and for general information purpose only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Health & Fitness
  • Style
  • Living
  • Culture

© 2020 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.