What Exercises Are The Most Important For Aging Well?
- Vitality Fitness and Rehab
- Apr 22, 2024
- 2 min read
There is no specific exercise that will necessarily make you age better but there are some movement patterns that would be more advantageous to put your time into. In this blog we will be discussing what we believe to be the top 3 movement patterns for an aging population looking to train for health and longevity.
Hinge:
What is the Hinge pattern?
The hinge pattern can be described as a fundamental movement pattern that involves flexing at the hips whilst maintaining a neutral spine. An example of this would be picking something up from the floor.
Why is the Hinge pattern important?
We use the hip hinge more than any other movement type throughout our everyday lives with the amount of times we lean forwards, bend down, stand up, pick things up and everything else we do daily.
That is why it is so important to master this move from a technical perspective and then begin to add external load to this move because if you can handle the forces from a deadlift of 40+kg (relative) then picking up your grandchild shouldn't be an issue.
Some examples of hinge movements include Deadlift, Romanian Deadlift, Good Morning, Kettlebell swing, Thrusting, Bridge, Bent Over Rows and many more. The hinge is also a vital part of the squat which is another crucial move for aging.
Row/ Pull:
What is the Row pattern?
Rowing and Pulling exercises can be defined as movements where the goal is to pull an object or weight towards the body. This can be done in a horizontal movement or a vertical movement.
Why is Rowing and Pulling so important?
Strengthening the muscles that aid in pulling objects towards us helps to maintain good posture as we age as well as increase our grip strength which has shown to be an indicator for functional capabilities.
Some examples of Rows and Pulls include Bent Over Row, Single Arm Row, Seated Row, Pull up, Upright Row, Face Pull and many more.
Loaded Carry:
What is a Loaded Carry?
Loaded Carries can be defined as movements that consist of “loading” oneself with a weighted implement and walking for a predetermined distance or time.
Why are Loaded Carries important?
Loaded Carries can improve hip and trunk stability which reduces risk of falling, increases balance and reduces risk of injury. Loaded Carries can also have fantastic transfer over to everyday life as it mimics some of the things we do everyday e.g carry food shopping, move heavy things around the garden, walk carrying our children / grandchildren. On top of this Loaded Carries also have grip strength benefits, can improve shoulder stability as well as cardiovascular benefits.
Some examples of loaded carries include Farmers walks, Suitcase carry, Duck walks and many more.
Live, move and feel better, for longer.
You are able to find videos on exercise and diet tips for maintaining a healthy strong body on our social media channel here: Facebook , Instagram
If you have any further questions, please email us info@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.
