Aging Well Physically Love It, or Love to Hate It!

Because physical exercise is also about mental, emotional, and overall wellness; every age is the perfect age to work on that summer body! Whether you love working out or love to hate it, exercise and physical activity is the foundation of aging well. The National Institute on Health and Aging confirms that regular exercise helps you live longer and better and helps to curtail years of aches, painful joints, and disability.

Here are three tips to get your physical health aging well.

Add a 15-minute-a-day simple workout routine. Do exercises comfortably in the privacy of your home with no fancy equipment or gym memberships necessary. Easily see benefits from a minimum of three days a week.

1. Wall or Chair Pilates - Pilates is considered a mind-body exercise. It requires both mental concentration and physical activity. Participants adopt a series of postures and movements and focus their attention on the positions of their bodies. All ages, body types, and fitness levels can perform this exercise seated, lying down, or standing. Start with a low intensity to gradually build up your efforts. According to the Journal of Physical Therapy Science (2016), Pilates can improve flexibility through stretches, movements, and postures, which in turn can: a. Alleviate back pain b. Improve heart health c. Provide stress relief d. Increase energy and fitness

Available Pilates support in downloadable apps and on YouTube.

2. Isometric exercise - Isometric exercises involve the contraction of muscles without any movement in the surrounding joints. Most muscle-strengthening exercises involve moving the joints and using the muscles to push or pull against resistance. However, isometric exercises involve holding static positions for long periods. These exercises can help because muscles often tighten without movement to help stabilize joints and your core.

• The Plank & Non-Pushup-Pushup

• Squat Hold & Wall Sit

• Low Squat & Static Lunge

• Side Plank & Superman

• Tree Pose & Warrior Two

• Hip Lifts & Glute Bridge

• Superman & V-sit

• Wall Push & Medicine Ball Squeeze

3. Walking with hand weights -Walking with weights intensifies the workout to increase calorie burn and muscle toning. Depending on your fitness goals and where you place the added weight, you can activate your upper body or further challenge your lower-body muscles during your walking workout. In theory, the heavier you are, the more effort it takes to move. The weight adds variety and increases the demands on your heart and muscles, potentially offering a range of additional benefits, including: a. Boosts cardiovascular endurance b. Develops core and leg strength c. Helps to build bone density