Ageless Fitness-The Top 5 Workout Moves That Keep Me Strong

Staying fit and healthy has always been a priority for me, but at 70 years old, I can confidently say that I’m in the best shape of my life. Age is just a number, and with the right mindset and exercise routine, you can stay strong, flexible, and energetic at any age. Here are the five workout moves that have become my go-to exercises for maintaining my strength, balance, and overall well-being.

 Ageless Fitness-The Top 5 Workout Moves That Keep Me Strong

1. Squats: The Foundation of Strength

Squats are a fantastic exercise that targets your lower body, including your glutes, quads, and hamstrings. They’re also great for improving balance and mobility. I do squats every day, ensuring that I go low enough to really engage my muscles. This move has kept my legs strong and stable, allowing me to enjoy activities like hiking and dancing without missing a beat.

How to do it:

• Stand with your feet shoulder-width apart.
• Lower your body as if you're sitting in a chair, keeping your back straight and knees behind your toes.
• Push through your heels to return to the standing position.
• Repeat for 3 sets of 12-15 reps.

2. Planks: Core Strength and Stability

A strong core is crucial for overall health and fitness, especially as you age. Planks are my go-to exercise for building core strength and stability. They not only work your abdominal muscles but also strengthen your back, shoulders, and glutes. I hold a plank for a minute every morning, which has helped me maintain good posture and prevent lower back pain.

How to do it:

• Start in a push-up position with your forearms on the ground.
• Keep your body in a straight line from head to heels.
• Engage your core and hold the position for as long as you can, aiming for 30 seconds to 1 minute.
• Repeat 3 times.

3. Push-Ups: Upper Body Power

Push-ups are a classic exercise that I swear by for maintaining upper body strength. They target your chest, shoulders, triceps, and even your core. I started with modified push-ups on my knees and gradually built up to full push-ups. This exercise has kept my arms toned and strong, making everyday tasks like lifting groceries and playing with my grandkids easier.

How to do it:

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body until your chest almost touches the ground, keeping your elbows at a 45-degree angle.
• Push through your palms to return to the starting position.
• Aim for 3 sets of 8-12 reps.

4. Deadlifts: Full-Body Strength and Functionality

Deadlifts are one of the most effective exercises for building total-body strength. They work your glutes, hamstrings, back, and core, making them essential for maintaining functional fitness. I incorporate deadlifts into my routine to ensure that I stay strong and capable of lifting and moving heavy objects with ease.

How to do it:

• Stand with your feet hip width apart, holding a pair of dumbbells or a barbell in front of you.
• Hinge at your hips, keeping your back flat and lowering the weights toward the ground.
• Push through your heels to return to the standing position, squeezing your glutes at the top.
• Perform 3 sets of 8-10 reps.

5. Yoga: Flexibility and Balance

Yoga has been a game-changer for my flexibility and balance. Regular practice has helped me stay limber and prevent injuries, which is especially important as I get older. Yoga also offers mental benefits, such as stress reduction and mindfulness, which contribute to my overall well-being. I practice yoga at least three times a week, focusing on poses that enhance my flexibility and balance.

How to do it:

• Incorporate poses like Downward Dog, Warrior II, and Tree Pose into your routine.
• Hold each pose for 30 seconds to 1 minute, focusing on your breath and alignment.
• Practice regularly to improve flexibility, balance, and mental clarity.

Conclusion

Staying in shape at 70 is all about consistency, listening to your body, and choosing exercises that keep you strong and functional. These five workout moves squats, planks, push-ups, deadlifts, and yoga have been instrumental in helping me maintain my strength, flexibility, and energy. No matter your age, it’s never too late to start prioritizing your health and fitness. Embrace these exercises, and you, too, can enjoy the benefits of an active and healthy lifestyle at any age.

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