Regain Flexibility and Strength with These Simple Movements for Adults in Their 40s, 50s, and 60s
As we age, our bodies may not feel as agile and flexible as they used to. However, simple movements can help us regain our flexibility, strength, and overall well-being. In this blog post, I will share three beneficial movements for adults in their 40s, 50s, and 60s.
Before we dive into the movements, I encourage you to subscribe to my channel and hit the bell button to receive notifications whenever I upload a new video about movement and training for adults in this age group.
The first movement is the deep squat. Start by standing with your feet shoulder-width apart. Without lifting your heels, try to lower yourself into a squat position.
Keep your feet pointing forward or with a slight angle. Staying relaxed and breathing in and out through your nose is essential. Hold the position for as long as you can. If you find it challenging to achieve depth, you can hold onto something for support while keeping your heels on the ground.
Mastering the Fundamentals: Key Movements for a Flexible and Strong Body After 40
Focus on maintaining a neutral spine and continue breathing in and out through your nose. The second movement is crawling. Get down on your hands and feet and crawl forward, staying close to the ground. Activate your core and bring your belly button up. Try to minimize side-to-side movement.
If crawling on your hands and feet is too difficult, you can start with your knees on the ground. This modified version can serve as a good starting point for crawling.
The final movement is the hang, also known as the dead hang. Find something overhead that you can hang from. If you haven’t done any hanging in a while, you can start by lifting one foot at a time and testing how it feels.
This movement may be challenging initially, so begin slowly and stay relaxed. If you feel comfortable, let go of both feet and allow your shoulders to relax. Focus on your grip and breathe in this position. Now, let’s combine these three movements. I recommend practising each movement individually at first.
Transform Your Body: Repetitions, Sequences, and Consistency for a Flexible Strong Body After 40
Find some repetitions or a duration that you can sustain with good form. Start with low reps and gradually increase as your body adapts to the movements. Once you feel comfortable with each movement, combine them into a sequence. For example, start with a few deep squats, then transition into crawling, and finish with hanging.
Remember to prioritize quality over quantity and allow your body to become familiar with the movements. Consistency is critical when incorporating these movements into your routine. Over time, you will feel the difference in your flexibility, strength, and overall well-being. If you’re in your 40s, 50s, or 60s and your body doesn’t handle as it used to, I would love to help. Please email me at rodrigo@barefootmovers. com.
You can also sign up for my 3-day free program by clicking the link in the description. In conclusion, these three movements – deep squats, crawling, and hanging – benefit adults in their 40s, 50s, and 60s.
Unlock Your Potential: Regain Flexibility, Strength, and Well-being with Consistency
By incorporating them into your routine and staying consistent, you can regain your flexibility, strength, and overall well-being. So, don’t forget to go outside, move, and have fun!