Add these exercises to your workout routine for optimal health.
Deep Squat
Deep squats increase knee stability by building strength in the quads, but they are also great for your overall mobility. Since knee arthritis affects young people, it’s very important to strengthen and protect your knees by simply doing this exercise.
How to do it:
Stand with your feet hip-width apart and put your hands clasped in front of your chest. Sit back as if you’re going to sit in a chair. Lower your body as far as you can, until your thighs are below parallel to the ground. Pause for 1 second, and then push through your heels to return to starting position. That’s one rep. Do 3 sets of 10 reps.
Resistance-Band Row
Resistance-band row strengthens the rotator cuff, which is a group of muscles and tendons that protect your shoulder joint. Since rotator cuff injuries are most common between the ages of 40 and 70, the earlier you can start strengthening the shoulders, the better.
How to do it:
Take a resistance band and step with your feet hip-width apart on the center of it. Bend your knees slightly and hinge forward at your waist, while sending your hips back. Hold the ends of the band in each hand. Bend your elbows and row the band up toward your hips, squeezing your shoulder blades together. At the top of the movement, your elbows should form a 90-degree angle. Lower your arms for one rep. Do 3 sets of 12 reps.
Dumbbell Deadlift
Deadlifts help you build strength in your bones and increase bone density. Since the bone and muscle mass tend to decline with age, starting in your 30s, it’s very important to strengthen and protect your bones by adding this move in your workout routine.
How to do it:
Grab dumbbells and stand with your feet hip-width apart. Hold the dumbbells in front of your thighs. Bend your knees slightly and hinge forward at the waist. Start lowering the dumbbells over your shins, toward your feet, until you feel a stretch in your hamstrings. Squeeze through your glutes and return to the starting position. That’s one rep. Do 3 sets of 12 reps.
Burpee
High-intensity workout, such as doing burpee is as an effective way to torch fat, and it also helps reverse signs of aging. That’s why it is recommended to add this exercise to your fitness routine.
How to do it:
Stand with your feet hip-width apart. Lower down into a squat, place your hands on the floor in front of your feet. Start kicking your legs back into a plank position. Do one push-up, then hop your feet forward to their original position, stand and jump into the air. That’s one rep. Do as many as you can for 30 seconds, then rest for 30 seconds. Repeat 4 times.