6 Exercises To Master Longevity And Independence

Not everyone who goes to the gym is trying to have the biggest muscles, the smallest waistline, or to pick up the biggest weights. Some people (most people) just want to move their bodies and maintain a level of functional fitness that will keep them active and engaged in the world for the best quality of life for the longest period.

So here we have 6 key movements or exercises that we think you should be focusing on mastering or maximising in your 20s, 30s, 40s, 50s and 60s, so you don’t have to worry about injury, infirmity, or loss of independence in your 70s, 80s, or beyond.

1) Squats

The muscles you use for a weighted barbell back squat are the same as the ones you use getting up and out of an armchair. Though you might not be planning on doing any powerlifting competitions into your 80s, you’re definitely going to want to be able to get on and off the toilet. Having thighs to rely on now means you’re less likely to need company every time you go spend a penny.

2) Deadlifts

Picking up a full load of wet washing in the basket isn’t something most people think of when they think of deadlifts, but the hinge and lift mechanics are the same. Moving chairs, getting luggage into the car, or helping the dog onto the sofa – all day-to-day movements we take for granted. However, not being able to do them unassisted can slow everything down, or even make you decide not to go in the first place.

3) Burpees

Hear me out – a burpee is just getting up off the floor. You don’t have to do a full jump up burpee for it to work, you can do step back or box burpees. But falling is inevitable in life, and a fear of falling is one of the most common reasons people decide to go into assisted living accommodations. Knowing that you can trust yourself to get back up again is imperative to staying independent when you age.

4) Sit Ups

Just like burpees, sit ups are a fundamental movement that are frequently overlooked. Think about when you get out of bed in the morning – do you sit up straight, or do you sort of half sit, half roll as you swivel your legs over the edge of the bed. As core strength goes, so does posture, so you may find yourself slouching and suffering shoulder and back pain as a result of not doing your sit-ups. And do you know what happens when you have a stiff back and shoulders? You can’t turn your neck properly. And when you can’t turn your neck properly, you can’t check your blind spot. And that’s when people start talking about taking away your driver’s license.

5) Farmer’s Carries

We’re talking about carrying your bags (or your pails of milk) by yourself. Being able to bring in your own shopping from the car to the kitchen before the ice-cream melts means that you’ll be going shopping on your on schedule, rather than on someone else’s. Farmers carries also build grip strength, which is useful for every activity you use your hands for.

6) Overhead Press

As much for the mobility and flexibility as for the practical applications, an overhead press will keep you making use of all the storage in the kitchen cabinets and putting away your towels on the top shelf of the cupboard. You absolutely don’t have to use dumbbells, barbells, or anything solid and metal for these, you can use medicine or wall balls, rucksacks filled with dry pasta, small pets, sofa cushions, or even just stacks of clean laundry. In fact, the laundry doesn’t technically have to be clean.

The thing is, when you’re young you can’t imagine a world where you couldn’t get on and off the toilet, where a flight of stairs feels scary, or where you might find putting away your shopping the most you can handle in an afternoon. But aging is something that happens when we’re not looking, and we don’t want you to wake up one day and realise that somewhere along the way you became old.

Stay strong, stay independent, and stay young my friends.