Staying energized throughout the day can be a challenge, especially when that post-lunch slump hits. While reaching for another cup of coffee may seem like the easiest solution, there's a better way to boost your energy levels: exercise. We consulted with fitness professionals who are 60 and above to find out their top exercises for all-day energy.
Liz Hilliard, a 70-year-old trainer and the creator and owner of Hilliard Studio Method, swears by seven low-impact exercises that engage every part of her body. These exercises, done with body weight or dumbbells, strengthen both large and small muscle groups, benefit core strength and posture, and lead to sustained energy and metabolism throughout the day.
One of Hilliard's favorite exercises is the pike to plank crunch. This exercise activates the shoulders, core, spine, and elongates the back of the legs. Starting in a plank position, engage your core to lift your hips into a pike. Elevate one leg and stretch it towards the sky. Return to plank position, maintaining alignment, and draw the leg with a bent knee into your chest while squeezing your abdominals. Repeat this exercise for 10 reps per leg.
Pushups are another excellent exercise for all-day energy. Hilliard recommends performing pushups from a high plank position, keeping your hands below your shoulders and legs extended behind you. Lower your chest towards the ground by bending your elbows, engage your abdominals, and press away from the floor to return to the starting position. Additionally, you can try incline pushups at a higher elevation. Aim to complete 10 reps, making your age your repetition goal.
Triceps dips are great for targeting the back of your arms. Begin by sitting on the floor with your feet flat and your knees bent. Position your hands below your shoulders with fingers facing forward. Engage your abdominals, elevate your hips off the floor, and bend your elbows to lower your hips. Press into the palms of your hands and lift back to the starting position, focusing on squeezing the back of your arm. For a modification, perform triceps dips and extensions sitting on the edge of a sturdy surface. Aim for 10-20 reps.
Incorporating weights into exercises can provide an extra energy boost. Weighted lunges engage the hamstrings and quads, and when combined with bicep curls, provide a full-body workout. Stand upright with one weight in each hand, palms facing forward. Step one leg straight back, keeping your front knee directly over your ankle, and bend your back knee. Simultaneously, bend your elbows and draw the weights up towards your shoulders. Press through your front heel to drive back up, extending your arms back down to your sides. Complete 10-20 reps per leg.
Squat to overhead press is another effective exercise for all-day energy. Start by standing straight, holding weights by your shoulders. Engage your core and take your hips back and down into a squat. Drive through your heels to stand as you press the weights overhead, almost touching them together. Return to the squat position with your elbows at 90 degrees. Perform 10-20 reps or until your shoulders start to fatigue.
Core strength is essential for maintaining energy levels. Abdominal curls target the transverse abdominis and obliques, providing a literal and metaphorical strengthening of the core. Sit on the floor with your knees bent and feet flat. Place your forearms on the mat with your elbows under your shoulders and fingers towards your feet. Arch your low back off the floor as you inhale, and press it down as you scoop your navel towards the spine. Hold the curled position and reach your hands up towards your outer thighs. Bend your elbows, using your biceps, and pull your abdominal muscles down to lift your chest towards your thighs. Lower back down and repeat for 10-20 reps.
To energize your back, try back extensions with rows. Lie on the floor with your forehead on the mat, hands by your chest, and legs extended in line with your hips. Lift your head, shoulders, chest, and ribs off the mat while hovering your hands off the floor. Lower your ribs and chest back down as you reach your arms straight forward until the thumbs meet. Bend your elbows, squeezing and drawing them back by your sides. Perform 10-20 reps.
In addition to these exercises, Mary Holtschneider, a 60-year-old fitness professional, suggests a few quick exercises to regain focus and boost energy. Sitting spinal twists help release tension in the spine and maintain a good posture. Rotate your chest to the side while sitting, holding the stretch for several seconds on each side.
Standing pushups can be done by placing your arms on a kitchen countertop. Keep your elbows close to your chest as you bend and straighten them, engaging your arms, chest, and shoulders. For an added challenge, perform the exercise using only one arm.
Teasers help activate your deep abdominal muscles and core strength. Lift your legs from a sitting position, finding a balance point on your hips, and reach your arms forward. Hold for several seconds, gradually increasing the duration.
Lastly, the lateral side bend with a ball improves spinal mobility and flexibility. Stand at the kitchen countertop with a ball between your thighs. Reach one arm over your head for a side bend, then switch to the other arm. This exercise engages your inner thigh muscles and promotes good posture.
Incorporating these exercises into your routine can help boost your energy levels and keep you feeling fit and energized throughout the day. Remember to listen to your body and adjust as necessary. Stay active and enjoy the benefits of incorporating exercise into your daily life.
