The Age-Beating Fitness Challenge
These four mini fitness challenges are your secret weapon against time’s assault on your speed, strength, balance and mobility. Each one highlights a basic function that you’ll want to maintain – and can still make major gains in as the years roll on
01 THE 8FT UPAND-GO TEST As you age, you can lose quad, hamstring and glute strength. To test your nimbleness, get a chair and place a cone 8ft away. Sit down. Get a friend to time you as you stand, walk (don’t run) to the cone and around it, then return to your chair and sit down. Your goal: finish in less than 5.6 seconds, which most healthy men over 60 can do. FIX IT: If you took longer, try these two exercises. Leg strength: Work on the tempo bodyweight squat, taking 3 secs to lower your thighs until parallel to the floor. Pause, then stand. Do 3 sets of 10 reps 4 times weekly. Foot strength: Your foot muscles may need some TLC: walk on your tiptoes for 2 45sec sets. Repeat 4 times weekly. 02 THE SOCK CHALLENGE The older you get, the more your ability to keep your balance can decline. Gain stability with this simple test: stand on your right foot with a sock close by. Without using anything for balance or letting your left foot touch the floor, pick up the sock and put it on your left foot. Repeat on the other side, trying to be as smooth as possible. FIX IT: If you lurch or tip over, it’s time for work. Muscle stability: The muscles in your feet, knees, hips and abs are likely struggling to work together. Try standing barefoot on a pillow with your right foot and lift your left up, knee high in the air. Close your eyes. Hold this for 45 secs. Do 3 sets per side daily. Too easy? Swing your arms as if running.
03 THE SHOE GET-UP TEST Muscle imbalances can limit your reach and rotation. Test by lying on the floor, right hand over your right shoulder in a fist. Have a friend put a shoe on your knuckles. Lean up on your forearm, then prop up on your left hand. Lift your hips, thread your left leg back so your shin is on the floor, and stand. Reverse to lie down. Repeat on the other side. FIX IT: If the shoe falls, try these. Hip mobility: Sit down, with 90degree angles at both knees and your hips and abs tight. Shift your hips from side to side for 45 secs. Do 3 sets daily. Shoulder mobility: Hold a kettlebell up in your right hand. Put your left hand on your ribs, walk 20 steps. Repeat this on the other side. Do 3 sets 3 times a week.
04 THE DEAD-HANG SHOWDOWN After middle age, your grip strength steadily erodes each year, and that can hurt your ability to do basic things. Assess your grip (and full-body) strength with the dead hang. Find a pull-up bar, grasp it with an overhand grip, tighten your shoulder blades and abs, and hang for as long as possible. Your goal: to hang for at least 90 secs. FIX IT: Let go early? Try these. Back strength: Do Superman holds on your belly. Lift your thighs and squeeze your shoulders as you lift your arms. Pause for 2 secs. Do 30 reps daily. Grip strength: Wrap a towel around a DB for curls. Bend only your elbows and keep your palms facing each other. Do 3 sets of 10 4 times weekly.