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Boost your metabolism and maintain a healthy lifestyle with these exercises for individuals over 35. From running lunges to crab crawls, discover effective workouts that can be done at home or in the gym without relying on equipment. Start your fitness journey today and enjoy the benefits of a more active and energetic life.
Maintaining a healthy lifestyle can be challenging, especially as we grow older. One key factor that affects our overall health is metabolism—the process by which food is broken down into energy for the body to use. As we age, our metabolism naturally slows down due to a decrease in muscle mass and an increase in fat tissue. However, there are exercises that can help boost metabolism and keep us in shape, even in our 30s and beyond.
This exercise is a great way to burn calories and build strength. To perform running lunges, stand with your feet shoulder-width apart and arms by your sides. Take a lunge forward with one leg, ensuring that your back knee doesn't touch the floor. Push off with that foot and switch legs midair, landing on the other side of the room. Repeat this movement for 20 seconds, rest for 10 seconds, and repeat for a total of three times.
Mountain climbers are a versatile full-body exercise that can be done anywhere. They engage multiple muscle groups, including the legs and core muscles, making them an excellent calorie burner. To perform mountain climbers, get into a plank position with your hands directly under your shoulders and toes resting on the ground. Alternate bringing your knees towards your chest in a running motion. Add intensity by using weights or holding onto a bar above your head.
Sumo squats are effective for building leg and glute strength while burning more calories compared to regular squats. Stand with your feet wider than shoulder-width apart, toes pointing out at a 45-degree angle, and arms relaxed at your sides. Bend your knees, as if sitting back on an imaginary chair, while keeping your feet flat on the floor. Maintain proper form throughout the exercise.
Hindu pushups target the chest, shoulders, and triceps while also engaging the core muscles. Start in a plank position with your hands directly under your shoulders and toes on the ground. Slowly lower yourself to the ground, bending your elbows at a 90-degree angle, and press back up to the starting position. This exercise can be modified by performing it with your knees on the floor.
These exercises help improve lower body strength and flexibility. For the lunge with a twist, stand with your feet together and arms at your sides. Take a large step forward with one foot and lunge down, bending both knees to 90 degrees. Return to the starting position and repeat on the other side. For the side lunge with twist, step out to the side into a lunge position, with both knees bent to 90 degrees. Twist your torso toward the same side, reaching overhead with one arm while maintaining balance.
Step-ups are effective for lower body strength and stability. Find an elevated surface, such as a bench or box, at knee height. Place one foot on top of the surface and shift your weight onto that foot. Lift yourself up with the elevated leg until both knees are bent at a 90-degree angle. Repeat this exercise, alternating legs.
Plank walkouts are a powerful core-strengthening exercise that also engages the lower back and improves balance. Start in a plank position with your hands directly under your shoulders and toes on the ground. Walk your hands forward, one at a time, until you reach an extended position. Walk your hands back to the starting position. Repeat this movement for the desired number of repetitions.
The crab crawl is an exercise that works the entire body, with a particular focus on the core and hip flexibility. Start by lying on your stomach with arms extended in front and legs extended behind. Lift both hands off the floor while raising one knee off the ground, keeping the hips on the floor. Alternate sides and perform the exercise for the desired number of reps.
Skater hops are an excellent exercise for building muscle and burning calories. Stand with your feet slightly wider than shoulder-width apart and arms at your sides. Bend your knees and push off with one foot, jumping laterally to the other side. Land softly with both feet in a wide stance and immediately jump again, alternating legs as you switch sides. Repeat this exercise for the desired number of sets and reps.
The fire-feet drill is a great way to elevate heart rate and can be done with a partner. One partner stands with feet together and arms at their sides, while the other partner holds onto their ankles. The standing person lifts their feet off the ground and turns them out, parallel to each other at a 90-degree angle. The partner rotates them in a circle, simulating running on fire. Repeat this exercise for multiple rounds, switching positions for each round.
These exercises are ideal for individuals over 35 who are looking to improve their shape and boost their metabolism. They are relatively easy to perform, but mastering them may require practice. The best part is that they can be done at home or in the gym without relying on machines or equipment. So why wait? Start incorporating these exercises into your routine today and enjoy the benefits of a healthier and more active lifestyle.
Remember, it's never too late to prioritize your health and fitness. Even if your schedule is packed, you can find ways to fit in these exercises. If you need guidance or assistance, consider reaching out to a certified health and fitness coach who can provide personalized advice and support on your fitness journey. Don't delay—start taking steps towards a healthier you today!
