)
The all-age fitness workout
Improve your strength and mobility with these exercises for all fitness levels
As we get older, some movements can become more challenging. These exercises can be done by almost anyone at any fitness level. Many of them require you to pair up with a partner. This allows you to do moves you might otherwise not be able to do and can be of particular benefit for those over 50.
1. Assisted sit-ups
Why? Mobility is the main goal for the over 50s. Many find getting up after lying down tough. This helps train the muscles.
How? Partner 1 sits on the ground with knees at 90 degrees and holds partner 2’s hands. If this is difficult, hold a rope (pictured). Partner 1 lowers their torso until their mid back touches the ground lightly, then rises back to the start. Partner 2 is there to help, but if you help too much partner 1 gets little benefit. Keep your pace steady and avoid jerky movements.
Sets and reps: 2-4 sets of 8-15.
2. One-foot balances
Why? Balance is integral to staying mobile so the ankles need attention.
How? Place one finger on your bellybutton and one on the base of your sternum. Stand tall and lift the two points apart to activate your core. Place your hands by your sides, slowly raise one leg and draw the thigh up to horizontal. Hold.
Sets and reps: 2-4 sets of 30-second holds each leg.
3. Supported lunges
Why? The lunge is the ultimate leg mobility exercise. It challenges you to improve your balance.
How? Place your right hand on a sturdy object. Take a big step forward with your left leg. Lift your back heel off the ground and keep your front heel grounded. Make sure your front knee never passes over your front ankle. Lower your back knee towards the ground, lightly touch and push back up. Do all reps on one leg before switching.
Sets and reps: 2-4 sets of 8-15 each leg.
4. Medicine ball squat curl presses
Why? Whole-body moves are simply the best. Make sure the weight is challenging.
How? Stand 1m apart, facing each other. Partner 1 has a medicine ball between their legs. Staying tall, with your gaze on the horizon, squat and pick the ball up, stand and then curl the ball up, arms bent, to under your chin. Then press it up and over your head. Follow the reverse movement, lowering the ball to the ground, then roll the ball across to partner 2, who starts the next rep. Try to keep a good speed.
Sets and reps: 2-4 sets of 6-15 each partner.
5. Assisted full squats
Why? The assistance allows you to squat deeper.
How? Stand facing each other and hold hands or a rope (pictured). Partner 1 sits back as though they are lowering into a chair. Focus your weight through your heels and try to stay tall and upright through your spine. If you can, lower until your buttocks reach the level of your knees. Stand back up with minimal assistance from partner 2. Partner 2 simply helps to balance partner 1. Only give as much help as they need. Keep your back straight as you assist.
Sets and reps: 2-4 sets of 8-15 each person.
