There’s no denying that getting older is a part of life, but it’s also true that one can age well by preserving muscle strength, mobility, and overall health. As the years pass, it’s not unusual to notice subtle changes, including faster muscle loss, a decline in balance, and slower recovery. But according to studies, these effects can be managed through strength training. When done just two or three times a week, it can effectively fight much of the age-related decline in muscle mass.
Experts suggest beginning with bodyweight exercises, and vascular surgeon Dr Sumit Kapadia’s opinion is no different. He recommended two powerful exercises that do not require dumbbells but just your own bodyweight. “Do you want to slow down ageing without expensive treatments or complicated routines? The secret is not a cream, it’s your own body,” he said in a new video on his Instagram account.
Bodyweight exercises to slow down ageing
Push-UpsDr Kapadia recommended starting with push-ups to activate the chest, arms, and core.
How does it help?
Push-ups strengthen your muscles, improve posture, and keep your upper body strong.
How to do it?
- Begin in a plank position, placing your hands directly under your shoulders and your body aligned.
- Move your chest towards the floor while keeping your elbows slightly bent.
- Push back to the starting position.
- Do 3 sets of 10 reps and rest for 60-90 seconds between sets.
Planks
Dr Kapadia suggested moving onto a plank and holding on for as long as you can.
How does it help?
“Planks engage your entire core, support your spine, and improve balance and stability,” Dr Kapadia said.
How to do it?
- Begin on your forearms and toes, keeping your elbows directly under your shoulders.
- Engage your core and glutes, forming a straight line from head to heels.
- Hold for a minute and repeat 3 times. Rest for 90-120 seconds between sets.
Dr Kapadia said, “Doing this short sequence every day does more than just build strength. It boosts circulation, supports healthy joints, and even helps your skin look firmer because your body is moving efficiently and blood is flowing properly.”
Also Read: Exercise tips: 6 home workouts to burn more calories than the gym
He also added that consistency is key and just a few minutes of the two bodyweight exercises can help you “stay strong, energised and youthful.”
FAQs on benefits of push-ups and planks
1. What are the benefits of push-ups?
Push-ups help build upper body strength, improve posture, and engage the core muscles. They also enhance muscle tone in the chest, arms, and shoulders.
2. Can push-ups help in slowing down ageing?
Yes, push-ups contribute to maintaining muscle mass, improving circulation, and supporting joint health, which are all beneficial in slowing down ageing.
3. What are the benefits of planks?
Planks improve core strength, support spine health, and enhance balance and stability. They also engage multiple muscle groups, contributing to overall fitness.
4. Can planks help in slowing down ageing?
Yes, planks boost circulation, support healthy joints, and contribute to a firmer skin appearance due to improved blood flow and efficient body movement.
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