Two strategies suggested by a trainer for beginners aiming to cultivate strength and extend lifespan
In a bid to help individuals build functional strength without the need for specialized equipment, personal trainer Laura Anderson has recommended the step-up exercise and the wall push-up exercise.
The step-up exercise is a single-leg exercise that trains the lower body to handle various daily activities, such as sitting down and standing up. It's particularly beneficial for handling stairs and uneven ground, making it an effective exercise for improving overall lower-body strength. Interestingly, no weights are needed for the step-up exercise, as it can be easily performed using stairs found in most homes.
The wall push-up exercise, on the other hand, is a bodyweight exercise that helps improve posture and aids in opening doors, a task that can decline with age. To perform a wall push-up, stand an arm's distance away from a wall with feet hip-width apart. Place hands on the wall at chest height, engage the core, and maintain a straight line from head to heels throughout the exercise. The chest should come close to the wall until the elbows and shoulders are in line. To complete the exercise, bend the elbows to bring the chest towards the wall, creating a 45° angle between the upper arms and torso. Then, extend the arms to push away from the wall. For added challenge, alternating legs can be used to increase the difficulty and engage the brain as well as the body.
Laura Anderson's recommended exercises for building functional strength do not require any weights, making them accessible and convenient for individuals looking to improve their strength and mobility for longer independence. These exercises are particularly useful for clients training for longevity, as they help improve everyday movements and make daily activities easier to manage.
In summary, the step-up exercise and the wall push-up exercise are simple, effective exercises for building functional strength without the need for specialized equipment. By incorporating these exercises into their routine, individuals can improve their lower-body strength, posture, and overall mobility, making daily activities easier and more manageable.
