Healthspan is the part of your life during which you are generally in good health and able to function optimally. This is what cutting-edge researchers are aiming at—to increase human healthspan.
This means not just preserving our cognitive and physical function, but also adding healthy and productive years to your life.
Exercise is by far the most potent healthspan-increasing “drug.” No other intervention does nearly as much to prolong our healthful lives.
But most of us don’t have an exercise routine.
These 7 exercises are all low-impact and can be modified to make them easier or more difficult. They are perfect for people of all fitness levels and can be done anywhere, with no equipment needed.
1. Knee push-ups
- Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Place your palms flat on the ground and keep your back straight. You can place a mat, pillow, or towel under your knees to ease pressure.
- Lower your body down until your chest touches the ground, then push back up to the starting position.
- Repeat 10-15 times.
2. Wall slides
- Stand with your back against a wall and your feet shoulder-width apart.
- Bend your knees and slide down the wall until your thighs are parallel to the ground.
- Hold for 30-60 seconds, then slowly slide back up to the starting position.
- Repeat 2-3 times.
3. Chair dips
- Sit on the edge of a sturdy chair with your feet flat on the ground and your hands shoulder-width apart on the edge of the chair.
- Slide your body forward so that your butt is off the chair and your arms are straight.
- Slowly lower your body down until your elbows are bent at a 90-degree angle.
- Push back up to the starting position.
- Repeat 10-15 times.
4. Shoulder taps
- Start in a plank position with your wrists aligned under your shoulders and your elbows rotated inward for stability.
- Open your feet wide apart to create a stable base.
- Engage your core by rounding the top of your back and tucking your pelvis.
- Now tap your right hand to your left shoulder without shifting your hips; hold for 1 to 3 seconds.
- Return your right hand to the ground and then tap your left hand to your right shoulder.
- Perform one tap at a time, alternating between your right and left hands.
- Aim for 10–15 taps on each shoulder.
5. Wall sits
- Stand with your back against a wall and your feet shoulder-width apart.
- Slowly slide down the wall until your thighs are parallel to the ground.
- Hold this position for 30-60 seconds.
- Slowly slide back up to the starting position.
- Repeat 2-3 times.
6. Calf raises
- Stand with your feet shoulder-width apart and your arms at your sides.
- Raise your heels off the ground as high as you can.
- Hold for a second, then lower back down.
- Repeat 15-20 times.
7. Dead bugs
- Lie on your back with your arms extended straight above you and your knees bent at a 90-degree angle.
- Extend your right arm back and your left leg forward at the same time.
- Hold for a second, then return to the starting position.
- Repeat with the opposite arm and leg.
- Alternate sides for 10-15 repetitions.
How much should you exercise?
Experts suggest 150 to 300 minutes of moderate physical activity per week for optimal health benefits.
- This British Journal of Sports Medicine study found that people who exercised for 2.5 hours per week were 57% less likely to die early than those who did not exercise.
- A study by the UK Biobank found that 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous physical activity per week was associated with a lower risk of heart failure (HF), regardless of clinical and lifestyle factors.
- This 2018 study found that “maximum association with lower mortality was achieved by performing ≈150 to 300 min/wk of long-term leisure-time vigorous physical activity, 300 to 600 min/wk of long-term leisure-time moderate physical activity, or an equivalent combination of both.”
Final Words
“For any kind of success, persistence outperforms motivation every time.”
√ Also Read: How To Make Exercise A Daily Habit?
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