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You don’t need to lift dumbbells at a gym to get stronger. Learn how you can add muscle by using your own body weight.
It’s easy to stick to certain types of exercise. Maybe you’re a runner, or you take a regular Zumba or yoga class. But to get the most out of your routine, you’ve got to be sure to include strength-training. That means working out your muscles to make them stronger.
“Strength training is necessary for your health, your bone density, for balance as we age, and just for more energy,” says Sonya Walker, PhD. She is the senior program executive for healthy living, equity and integration at YMCA of Greater Seattle. Walker also notes that it can help improve your sleep. And that it’s also been linked to improved anxiety and better mental health.
It can also help keep you from getting certain health conditions. A 2019 study found that doing resistance exercises for just one hour or less each week was associated with a lower risk of heart attack or stroke by as much as 70%.1
It’s recommended that adults do muscle strengthening activities at least twice a week.2 That’s according to the U.S. Department of Health and Human Services.
You might think that you need to lift weights or go to the gym to work out your muscles.
But did you know that you can strength-train using your own body weight?3
Below, find some simple exercises that can help you build strength. These can be done in your house or outdoors. Try to do 8 to 12 repetitions of each exercise. (A repetition is a full exercise movement, such as bending your elbow to lift up a weight and then straightening your arm to bring it back down.4) And you can fit them in any time of the day.
We have more than 60,000 doctors at over 2,000 locations. Our team will help you get the care you need, when and where you need it.
“Push-ups are some of the best exercises you can do,” Walker says. These exercises strengthen your arms, shoulders and more. “Depending on where you place your arms, you work different muscles.” When you do push-ups, you strengthen your chest, core (lower back, hips, stomach) and leg muscles all at once.
Here’s how to do them:5
You can also do standing push-ups against a wall or your kitchen counter, says Walker.
This exercise is a great way to make your lower body stronger. Here’s how to do a single squat:6
Exercises, like squats, can help strengthen the muscles around your joints.7 This may help reduce stress on your joints, even relieving joint pain and stiffness.7
As with push-ups, you can do different versions of this exercise. Walker suggests using a chair for balance if you’re new to this workout. “You can stand up and sit back down in your chair, and that’s just a modified squat,” she says.
Have you ever put one foot forward and leaned to reach for your TV remote? Basically, that’s a lunge. They’re great for working the muscles you use to move throughout your day. And they can also help you stay active as you get older.3
Here’s how to do the exercise version of a lunge:8
“A lot of people lose their balance when they do lunges,” Walker says. “Make sure your feet are parallel, like you’re standing on a train track.”
Is your exercise routine medically necessary? You may be able to pay for things like free weights using a medical expense account, like an FSA or HSA. Need a fitness tracker to track your progress? You can find one (and more) at the Optum Store. Start exploring.
This type of exercise is called a “chair” dip. But you can use anything from a park bench to a low, sturdy table for it. It’s a great workout for your triceps muscles. These are the large muscles on the back of your upper arm.
Before you begin, make sure your “chair” isn’t going to move during your workout. Now that you’re settled, here’s how to do some chair dips:9
Besides your triceps, chair dips also work your core and hamstrings, Walker says. But they call them triceps dips for good reason.
“Chair dips are a great exercise to do as you age because your triceps are usually the first muscle where you start to see it ‘go,’” she says. “This move is a nice, easy way to keep those muscles engaged.”
This exercise is done exactly the way it sounds. It can help strengthen your legs and core muscles.
Here’s how to do a wall sit:10
Another reason to love a wall sit: You can easily measure your progress. Walker suggests challenging yourself by holding the pose for longer each time. You can also lower yourself so you’re sitting closer to the floor. That will make your core and legs work harder.
This is another exercise that can help multiple parts of your body at the same time. Walker likes step-ups because they work your entire leg and core muscles. What’s more, they can help you better maintain balance and mobility as you age.3
You can use stairs in your house or a park (really, wherever) for this workout. But a curb, a solid box or any other raised platform will do, too. Here’s how to do a step-up:10
“I love planks,” Walker says. You can do them anywhere and they’re easy to modify, she adds.
Here’s how to do a plank:11
Planks engage your whole core. This helps with balance and stability. “People think your core is just your abs,” Walker says. “But it’s actually the whole trunk of your body.”
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Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine.
Stock photo. Posed by model.