Routinely Doing These 3 Exercises Will Make You Healthy and Long-Lived

People exercise for various reasons. However, if you are approaching middle age, your goal should be to exercise for longevity.

"When we talk about longevity, we're talking about building a body that can support you in the future: one that is strong, agile, and pain-free in the long run," says Louis Chandler, Head Coach of Alo Moves in Los Angeles.

In that process, according to Chandler, strength training plays a key role. Maintaining muscle mass helps improve joint stability, posture, balance and metabolic health. "All of which become increasingly important as we age," he says.

Well, if you want to exercise for longevity purposes, Chandler recommends the following three strength exercises that target thecore and lower body.

Core muscles support the torso and protect the organs, keeping you upright when sitting or standing. While the lower body drives forward, backward, up and down movements.

Maintaining strength in these areas will help with balance, posture and mobility.

woman wearing black sports bra and white leggings lifting dummbells — Photo by Benjamin Klaver / Unsplash

1. Goblet Squat

Sets: 1-3 | Reps: 10-12

Stand with your feet slightly wider than your hips. Hold a dumbbell or kettlebell close to your chest with both hands, making sure to keep your elbows together.
Tighten your core muscles and keep your chest upright.
Lower the body like a squat by bending the knees and pushing the hips back, making sure the weight is evenly distributed and the heels remain pressed against the floor.
Pause when the hips are in line with the knees (the elbows will be near the knees in this position).
Push through the heels to return to standing, keeping the spine straight.

"Goblet squats help build lower body strength, improve posture, and increase core engagement," explains Chandler.

This exercise, according to Chandler, also trains the body to move efficiently through the hips and knees, which is important for maintaining mobility and independence as we age.

Chandler chose this move because it is easy to add weight as the body gets stronger. "It's suitable for all fitness levels and can be adjusted over time," she says.

a woman is squatting on a tile floor — Photo by Jonathan Borba / Unsplash

2. Reverse Lunge

Sets: 1-3 | Reps: 8-10 per side

Stand with your feet hip-width apart and your hands at your sides or at your waist for balance.
Keeping your chest up and core engaged, step your right leg back and bend both knees at about 90° to lower your body. The front knee should remain above the ankle.
Push through the heel of the front foot to return to standing.
Repeat on the other side, alternating each rep.

"Thereverse lunge is a functional lower-body movement that strengthens the legs while training balance, stability and unilateral control," says Chandler.

He chose reverse lunges instead of regular lunges because they put less pressure on the knees, making them more friendly to joint health.

"Each rep also activates the core muscles, building coordination and control that support everyday movements," she explains.

a woman is doing push ups on the floor — Photo by Vitaly Gariev / Unsplash

3. Plank

Set: 1-3 | Duration: 20-30 seconds

Start on all fours.
Step your feet back until they are straight (you can stay on your palms or rest on your forearms for a bigger challenge).
Keep your body straight from head to heels, tightening your core, glutes, and legs. Avoid lowering or lifting the hips too high. Focus on a neutral spine and steady breathing.
Hold for an initial 20 seconds-30 seconds, then increase the duration as strength increases.

"Plank is a simple yet highly effective exercise for building core strength and postural stability," explains Chandler.

She says that strong core muscles support the spine, improve balance, and enhance the quality of movement in daily activities.

Source: Fit&Well