A personal trainer says these are the three exercises you should be doing regularly if you want to live a long, healthy life.

 

These exercises are non-negotiable if you want to maintain independence as you age.  There are many reasons why people exercise, but if you're getting closer to retirement age, you might be working out to live longer. According to the head trainer for Los Angeles at Alo Moves, "When we talk about longevity, we’re talking about building a body that can support you well into the future: one that is strong, mobile, and pain-free for the long haul." Strength training is an important part of that process. Maintaining muscle mass helps improve joint stability, posture, balance and metabolic health, all of which become increasingly important as we age,” he adds.

 If you aim is to work out for longevity, Chandler recommends doing these three strength training exercises, which target your core and lower body muscles.

 When you are sitting or standing, your trunk is supported by your core, which also protects your organs. Your lower body moves you forward, backward, up, and down. Maintaining strength in these areas will improve mobility, posture, and balance.

 • Stand with your feet a little wider apart than your hips. Hold a dumbbell or kettlebell close to your chest with both hands, keeping your elbows tucked in.

 • Keep your chest up and engage your core. 

• Lower into a squat by bending your knees and pushing your hips back, ensuring that your weight is distributed evenly and that your heels are grounded.

 • Pause briefly when your hips are in line with your knees, your elbows should be close to your knees at this point.

 •      Press through your heels to return to standing, maintaining a straight spine throughout.

 According to Chandler, "goblet squats help build strength in the lower body, reinforce good posture, and improve core engagement." “They also train the body to move efficiently through the hips and knees, which is essential for maintaining mobility and independence as we age.”

 Additionally, Chandler chose this exercise because it is simple to increase resistance as strength increases. He states, "It can evolve with you over time and is accessible for a wide range of fitness levels." 

• To maintain your balance, stand with your feet hip-width apart and your hands by your sides or on your hips.

 • To lower, step your right foot back and bend both knees to approximately 90 degrees while maintaining a raised chest and engaged core throughout. Your front knee should stay directly above your ankle.

 • To stand again, press through your front heel. 

• Repeat on the other side, alternating sides with each rep.

 According to Chandler, reverse lunges are a functional lower-body exercise that not only strengthen the legs but also test balance, stability, and unilateral control. He decided to perform a reverse lunge rather than a standard forward lunge because it is easier on the knees and better for joint health. According to him, "each repetition also activates the core, assisting in the development of coordination and control that support everyday movement."

 •    Get on your hands and knees.

 • Straighten your legs by stepping your feet back. You can either stay like this or come to rest on your forearms, with your elbows underneath your shoulders, for a greater challenge to your core strength.

 • Engage your core, glutes, and legs while maintaining a straight line from head to heels. Avoid letting your hips sag or lift too high.  Concentrate on maintaining a calm breathing and neutral spine.

 • Start with a 20- to 30-second hold and gradually increase it as your strength increases. According to Chandler, "planks are a simple but extremely effective exercise for building core strength and postural stability." “A strong core supports the spine, improves balance and enhances movement quality in everyday life.”