A Doctor Reveals the 5 Exercises Everyone Over 50 Should Be Doing
'For one, being stronger just makes your life easier,' he says. 'You can do things like carry more grocery bags from the car to your house, lift your suitcase into the overhead compartment without any help, and conquer impossible-to-open jars of spaghetti sauce.' Strength training can also improve your balance, bone density, and ability to burn fat, he adds.
There are five basic strength-training exercises Bowers recommends to all his over-50 patients—though people of any age can benefit from trying them. 'They're super easy on the joints, target major muscle groups, and strengthen key areas that tend to weaken as we get older,' he says.
The best part? They don't involve heavy equipment or frequent trips to the gym. Do the circuit one to three times per week for the best results.While planks challenge your whole body, they're especially great for strengthening your core. 'Core muscle fibers tend to shrink and become less supple as we age, which can put more strain on your back,' Bowers says. Having a strong core is important for balance and stability, and it can help you go about your day with more ease.
Try this: Place your forearms on the floor. Your elbows should be right below your shoulders, and your arms should be parallel—not turning in or out. Your feet should also be shoulder-width apart. Press into your hands and toes to lift your body off the ground, squeezing your glutes and quads for support. Your body should create one straight line from head to toe. Don't lock your knees or arch your back, and keep your neck straight by looking slightly in front of you.
Hold this position for 20 seconds. 'As you get more comfortable and your core gets stronger, hold the plank for as long as possible without sacrificing form or breath,' Bowers says.This three-in-one exercise engages your arms, legs, and core. But it specifically targets your oblique abdominal muscles—the muscles that line the sides of your core.
Try this: Start in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips. Press into your fingers and toes to lift your butt toward the ceiling, and try to straighten your legs without locking your knees. (It's okay if your heels come off the ground or your knees are slightly bent!) This should bring you into a downward dog position.
Lift your right leg as high as you can to come into a downward dog split. Then, bend your right knee and bring it toward your stomach, lowering your body like you're doing a mountain climber. Lift your leg back up into your downward dog split. Then, bend it again—bringing it toward your right elbow. Lift it back up again—then bend it and bring it toward your left elbow. Repeat this series three times before switching to your left leg.Chair dips target your triceps—the muscles lining your back upper arms. Strong triceps help with daily activities like closing doors, lifting groceries, and opening jars. They also stabilize your shoulder and elbow joints.
Try this: Find a sturdy chair, and sit it in—with your palms pressing next to your hips. Scoot forward until your butt comes off the chair, and bend your knees at a 90-degree angle. At this point, you should be completely supporting your body weight with just your arms and legs.
Bend your elbows at a 90-degree angle—keeping them tucked, so they don't splay out or in—and slowly lower your butt toward the floor. Then, straighten your arms to lift yourself back up, trying not to use your legs for help. Repeat this 8 to 15 times.This classic arm exercise 'tone[s] and strengthen[s] your biceps, which will help you with independence and mobility as you get older,' Bowers says. You use your biceps—the muscles lining your front upper arms—for everything from eating to getting dressed. While this exercise doesn't require weights, Bowers recommends using a resistance band.
Try this: Stand with your feet shoulder-width apart and your arms at your sides. Place a resistance band under your right foot, holding one end of the band in each hand. Bend your elbows, so your fingers are facing your chest and your arms aren't angled in or out. Curl your hands toward your upper arms for 2 seconds, and breathe in. Then, lower your arms for 3 seconds, and breathe out.
Do six reps. Then, switch the resistance band to your left foot, and do six more reps. 'For an added balance challenge, try standing on one leg while you perform the curls,' Bowers says.'Squats are a fantastic way to tone your legs, glutes, and core muscles all at once,' Bowers says. 'They help with balance and flexibility to prevent age-related falls.' Plus, having stronger legs and glutes can help you sit and stand, walk around, and lift things more comfortably.
Try this: Stand with your feet shoulder-width apart. Bend your knees to lower yourself into a squat, lifting your arms in front of you. Push your butt back like you're trying to sit in a chair, and keep your weight in your heels. 'If you are in the proper position, you should be able to raise your toes off the floor and you should be able to see your toes,' Bowers says.
Push into your heels to lift yourself back up, and lower your arms as you do.
You Might Also Like
Can Apple Cider Vinegar Lead to Weight Loss?
Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
CNET
14 minutes ago
- CNET
6 Foods That Science Says Are More Hydrating Than Water
Summers continue to get hotter and hotter each year, and staying cool has become more difficult than ever. Staying hydrated isn't easy during a heat wave, but it does ensure that your body can continue to cool you down, without going into shock. Dehydration can show up quickly, especially if temperatures are soaring, or the humidity is delivering moist, muggy days. Keeping yourself hydrated is crucial during heatwaves, and you can do it by snacking on the right foods. Drinking is the recommended way to rehydrate yourself, but if it's too humid outside, it can be almost impossible to catch up. Water alone doesn't replenish salt or other minerals either. Thankfully, there are foods full of water and electrolytes that can help you to replenish your body's minerals, and satisfy your thirst at the same time. These are the top hydrating foods to focus on this summer. How to tell if you're hydrated Hydration needs vary based on your size, activity level and how much you sweat. Gabriela Barreto, a registered dietitian and sports nutritionist says there are two indicators of hydration level: your thirst and the color of your urine. "Drinking to thirst can be appropriate for most individuals to maintain their hydration levels and as for urine, you're looking for a pale yellow color," says Barreto. She says the only times you shouldn't be concerned about the color of your urine are during your first pee of the morning because it tends to be dark, or if you are taking vitamin B supplements, which make urine more likely to appear bright yellow. Barreto recommends that besides food and water, a hydration supplement such as Skratch can benefit individuals with active jobs and people who work out or spend a lot of time in the heat outdoors. "Utilizing a hydration product can be useful to increase your body's water stores," she says. "I recommend a hydration product with 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates." Keep in mind an electrolyte drink without carbohydrates will help with rehydration, too, just not as efficiently. So make sure to read the labels first to choose the best option for your needs. A glass is water is not the only option if you are foods are most hydrating? Most foods contain some amount of water, but it probably won't surprise you to learn that fruits and vegetables are at the top of the list. To get the most out of these hydrating fruits and vegetables, make sure you follow standard dietary guidelines. Barreto says, "Dietary guidelines recommend two to three servings of fruit and three to four servings of vegetables for most adults." There are no specific guidelines for hydrating fruits and veggies, but by eating the daily recommended amount of produce you will be adding to your hydration, she says. It is estimated that 20% to 30% of fluid needs can come from food, including fruits and veggies. By combining certain foods, you can boost your hydration. "When looking to adequately rehydrate, carbohydrates, fluid and sodium are key," says Barreto, adding, "Carbohydrates are important for optimizing water and sodium absorption in the body." Watermelon and other melons Watermelon isn't just a fruit that is synonymous with summer, it's also highly hydrating. It's made up of 92% water and has antioxidants, important nutrients like vitamins A and C, magnesium, fiber and lycopene (a pigment found in red, yellow or orange-colored fruits and vegetables). Other melons such as cantaloupe are also made up of 90% water and are a good source of potassium, folate, as well as vitamins A and C. Barreto says one hydrating recipe to try is a cucumber and watermelon salad with lime, mint and salty feta. As previously mentioned, the sodium and carbohydrates will help the body easily absorb the water from the fruit. Barreto points out that for this reason, you'll also notice some sports dietitians recommend sprinkling some salt on your watermelon. Cucumbers Cucumbers are made up of 95% water and consist of vitamins like vitamin K, magnesium and potassium. This refreshing veggie can be easily added to salads, sandwiches, water or eaten on its own. Its high water content also makes it a low-calorie vegetable and is an ideal food to add to your diet if you're looking to lose weight and feel full longer. Squash This versatile vegetable does well as an addition to soups, stir-fries, salads and as a side. Popular summer squashes like zucchini are a good source of vitamin C, potassium and fiber and are made up of 94% water. The high water and fiber content will keep you full and hydrated for an extended period. Strawberries This popular summer fruit is full of antioxidants, vitamins and minerals like vitamin C, manganese and folate. It's an easy fruit to add into smoothies, yogurt, salads or eat on its own. Strawberries are made up of 91% water, making them the perfect fruit to quench your thirst and satisfy your sweet tooth. Many seasonal fruits and vegetables can help keep you hydrated. Getty Images Lettuce and other leafy greens Make a salad out of lettuce and other greens like lettuce, watercress, spinach or bok choy, which have high water content and provide lots of vitamins and minerals. Lettuce consists of 96% water and has folate, fiber and vitamins K and A. Spinach is high in iron, folic acid, calcium and vitamins C and A. Watercress, meanwhile, provides 100% of the recommended dietary intake for vitamin K, which is an essential nutrient for blood clotting and maintaining healthy bones. Bok choy is abundant in vitamins K and C, which means any combination of these greens is guaranteed to provide you with a salad full of nutrients. Citrus fruits If you enjoy oranges, grapefruits, limes and other citrus fruits, then eat up. Citrus fruits tend to be made up of about 80% water, making them good options for hydration. They are also high in vitamin C and fiber and are good for supporting your immune system. They're even versatile enough to add to fruit salads, eat on their own, add to water or salads and even as a marinade for proteins, such as chicken or fish.
New York Times
15 minutes ago
- New York Times
UnitedHealth Will Cooperate With Federal Probe of Its Medicare Billing Practices
After months of unconfirmed reports about a potential federal probe into its Medicare business, UnitedHealth Group, the giant health care conglomerate, announced Thursday morning that it was cooperating with the U.S. Department of Justice and responding to both formal criminal and civil requests. UnitedHealth said it had 'proactively reached out' to the Justice Department after news reports of a government investigation had surfaced, according to an unsigned company statement. The Justice Department did not immediately respond to a request for comment. The probe appears to focus on the private insurance plans that UnitedHealth offers as an alternative to traditional Medicare. The company is the largest supplier of these Medicare Advantage plans, which are sold to millions of older Americans and to people with disabilities. The business has become a critical source of revenues to UnitedHealth as Americans have increasingly chosen to enroll in these plans instead of the government's program. But UnitedHealth, along with other major insurers, has come under sharp scrutiny from federal officials. Government investigators have claimed that the company has overbilled Medicare, and regulators have been looking into whether it also inappropriately boosted payments by diagnosing enrolled patients with additional conditions, logging them as sicker than they are. Medicare pays UnitedHealth more when patients are sicker. UnitedHealth owns UnitedHealthcare, the insurer that sells the Medicare Advantage plans, and also operates a vast network of doctors through its Optum unit. Many of these doctors treat patients who are enrolled in the company's plans. The Wall Street Journal has been investigating whether UnitedHealthcare was increasing Medicare payments by inappropriately coding patients with diagnoses. It recently reported that prosecutors had been interviewing former employees. Medicare officials have already cracked down on some potentially abusive practices. But the probe by the Department of Justice signals a broader interest by regulators into this historically lucrative business, which contributes significantly to the company's $400 billion in annual revenues. The Justice Department inquiry comes at a difficult time for UnitedHealth, which has been reeling from a series of challenges, including the brutal murder in December of its top insurance executive, Brian Thompson. In May, the company abruptly replaced its chief executive with its former chief executive, Stephen Hemsley, after the company reported disappointing results. Its stock has plummeted, and on Thursday the share price was down in early trading. In its statement, the company expressed 'full confidence in its practices,' and that it was 'committed to working cooperatively with the Department through the process.' It added that the company had 'a long record of responsible conduct and effective compliance' and that it was conducting an independent review of its practices. UnitedHealth 'is committed to maintaining the integrity of its business practices and serving as reliable stewards of American tax dollars,' the company said.
Forbes
15 minutes ago
- Forbes
Who Are Family Caregivers Of Seniors And People With Disabilities?
A daughter with her father. The typical family caregiver is a 50-something woman who spends 27 hours a week caring for an aging parent who has two or more serious medical conditions, and is doing so with little outside assistance, according to a new survey by the National Alliance for Caregiving and AARP. While that describes a typical caregiver, many different family members serve as caregivers, and many kinds of people are being helped. For example, the survey, called Caregiving in the US, found that 4 million children under age 18 are helping to care for relatives with physical or cognitive limitations. The study is valuable because it is the fifth in a series going back to 1997. Strikingly, while it shows some important changes, the basic story remains the same: Millions of Americans are struggling to care for relatives who increasingly need help with their daily activities, from bathing to shopping. Counting Caregivers The new study estimates that in 2024, about 63 million people were caring for aging parents, spouses, or children with disabilities and serious illnesses. That's an increase of 16 million in the past decade. The survey counts anyone who has provided 'ongoing care over the past year to adults or children with complex medical conditions or disabilities.' It defines family caregiving 'as providing ongoing supports and management of complex care tasks for children and adults with chronic, disabling, or serious health conditions.' About 41 million of those being cared for are age 65 or older. Other research has come up with somewhat lower estimates. For example, Jennifer Wolff and colleagues at the Bloomberg School of Public Health at Johns Hopkins University, estimated 24 million family members were caring for older adults in 2022, up from 18 million a decade earlier. Similarly, in 2023 the Bureau of Labor statistics estimated 37 million family members were providing care for older adults. Why the differences? Different years. Surveys ask different questions. And all these studies are based on self-reporting by individuals, and family members may characterize their roles differently. Sometimes, for example, a daughter won't call herself a caregiver. She is just…a daughter. Caregivers, she may believe, are the people who are paid to assist others. Who Are They? Like other studies, the NAC/AARP survey found that while most family caregivers are women, about 40% are men, a ratio that has not changed much in recent years. More than half are adult children caring for parents or grandparents. About 15% care for spouses or partners. Forty percent of family caregivers live with those receiving care, a big increase from a decade ago when the share was only about 34%. Much is said about the 'sandwich generation' who care for both young children and aging parents. The new study finds about 30% of all family caregivers also have young children or grandchildren living with them. Not surprisingly, caregivers under age 50 are most likely to be caring for both young children and older adults. Nearly half of that group are sandwich generation caregivers. About two-thirds of working-age caregivers are employed and half of them say caregiving affects their ability to work, reporting they go in late, leave early, or take time off to provide care. What Do They Do? Only about one-third of family caregivers have paid help, most often they are people who work themselves and who have relatively high incomes. Those providing care for very long durations are most likely to hire aides to assist them, as are nearly half of those caring for loved ones with dementia. About one-third of family caregivers report assisting loved ones for five years or more. Three-quarters say they provide 20 hours or more of care a week and one-quarter report 40 hours or more, or the equivalent of a full-time job. More than half provide the kind of medical care that normally would be done by a nurse. But only about one-in-five say they have been trained to do these tasks. Most act as care navigators for their loved ones: 70% monitor their health conditions, two-thirds communicate with their doctors, and nearly 60% advocate for care recipients' needs with providers, community services, or government agencies. Regrettably, care coordination isn't getting easier, despite growing attention to the need. Only about 70 percent of those surveyed say they are included in care planning, with younger caregivers even less likely to be involved. About 58% say coordinating care with health professionals is easy, down from 65% in 2015, and from 59% in 2020. Similar to other surveys, respondents are looking most of all for financial support. Roughly 70% favor such assistance, though higher-income caregivers prefer tax credits while those with lower incomes favor direct payments. About one-in-four would like respite services, while one-in-three identify emotional support and professional assessment of their needs. A Worsening Problem The NAC/AARP report may vary from others in the details. But whatever the numbers, it is fair to say that a lot of Americans—tens of millions—are caring for their loved ones. They are making enormous financial, emotional, and physical sacrifices to do it. Their numbers are increasing rapidly as the population ages and more people of all ages with disabilities remain at home, and for longer. And they are getting remarkably little support from the health care system or the government. That's especially true of those who care for people who do not qualify for government programs such as Medicaid. The problem is bad and getting worse, no matter how you count it.
