As we grow older, attention to our health often becomes a priority. It’s during this time that chronic conditions such as heart disease, osteoporosis, high blood pressure, type-2 diabetes, and arthritis may start to manifest, particularly after the age of 50. Staying proactive with regular exercise is a great way to mitigate these risks. Don’t worry — we’re not suggesting daily gym sessions! Instead, we have five daily exercises that are more effective than cardio for reversing the signs of aging after 50.

We consulted with Eric North, known as The Happiness Warrior. He is a wellness speaker, coach, and advocate who is redefining aging with purpose, strength, and emotional vibrancy. He has put together a routine incorporating strength training and mobility exercises that you can easily perform at home.

“Focusing on strength training and mobility exercises helps to create a high-intensity interval training (HIIT) style cardio workout. Moreover, it emphasizes flexibility, joint mobility, and balance, which are crucial for sustaining independence and engaging fully in life,” North elaborates.

The exercises outlined below are simple and can significantly impact your well-being, helping you feel your best. Remember, staying active is key to maintaining youthfulness and enjoying a long, healthy life!

The drills below are convenient and can be a total game-changer when it comes to feeling like the best version of yourself. After all, exercise keeps you young and will help you lead a long, healthy life!

Pushups

Pushups are a stellar indicator of upper-body strength and fitness. Plus, they’re an excellent workout for your core.6254a4d1642c605c54bf1cab17d50f1e

“Chest or pectorals are the primary muscle group [engaged in pushups] with the shoulders, triceps, and abdominal muscles as secondary muscles for support,” North says.

Beginners should start with wall or knee pushups, depending on fitness level. Progress to standard pushups as your strength and balance grow.

1. Assume a high plank position with your hands under your shoulders and your body straight from head to heels.
2. Bend your elbows and lower your chest toward the floor.
3. Keep your elbows close to your sides and maintain a long, straight body as you lower.
4. As you press back up, bring your right knee in toward your chest, activating your core.
5. Return your leg to a plank position, and repeat with the other knee at the top of the next pushup.

Squats

Bodyweight squats are a classic exercise you’ll find in many strength workouts—for good reason. This simple move puts your entire lower body—legs and glutes—to work, along with your core.

1. Begin the exercise by standing tall with your feet shoulder-width apart.
2. Extend your arms in front of you or place your hands on your hips. Use a chair for support, if necessary.
3. Bend at the knees and hips as you lower into a squat.
4. Use control to descend until your thighs are parallel to the ground.
5. Press through your heels to return to standing.

Lunges

Lunges fire up the glutes, quads, hamstrings, and calves, providing an excellent strength challenge for your lower body. Be sure to keep your torso tall throughout the exercise while engaging your core for balance.

1. Begin by standing tall with your feet parallel and hip-width apart.
2. Step one foot forward.
3. Bring your hands to your hips.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.

Plank

The plank hold is a true powerhouse exercise for your core that builds stability and strength from your head all the way down to your toes. The entire core chain—obliques, abs, lower back, and shoulders—is put to work. It’s a classic and simple, yet incredibly productive move for boosting and maintaining strength as you age.

1. Assume a forearm plank with your forearms on the floor—elbows under your shoulders—and body straight from head to heels.
2. Avoid letting your hips sag or rise.
3. Hold the position as you engage your legs, glutes, and core.

Jumping Jacks

What makes jumping jacks so great? They’re simple, productive, and can be done essentially anywhere you happen to be. You can count on this no-equipment exercise to elevate your heart rate, boost your endurance, and deliver an invigorating cardio boost while strengthening your legs.

1. Begin by standing tall with your feet together and arms at your sides.
2. Jump both feet out to a wide stance while reaching your arms overhead.
3. Quickly jump your feet back in while lowering your arms to your sides.
4. Continue to jump at a steady pace, keeping the landing soft through your feet.