All posts tagged: strength

The four best exercises for building strength and balance in later life

The four best exercises for building strength and balance in later life

Published by Jenni Sidey

Teaching chair workout classes for older adults has changed the way I think about exercise. My regulars are aged from their late 60s to early 90s, and they all come for the same reason—they want to stay independent. They want to walk further, get in and out of a car without help, carry their groceries, and reach into a high cupboard. Latest Videos FromFit&Well I hear first-hand from them about how strength training has changed their lives. After one of my clients had a hip replacement, a nurse commented on the upper-body strength that helped her get out of her hospital bed. You may like Another now finds it easier to get in and out of her daughter’s car, while one of my regulars can now swim for longer and walk further to the bus stop without her stick. Their progress reminds me why building strength and balance in our 40s and 50s matters. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. If you want to stay independent …

This Expert-Approved Tool Will Improve Your Pelvic Floor Strength During Menopause

This Expert-Approved Tool Will Improve Your Pelvic Floor Strength During Menopause

Published by Sam Flores

Smile Makers Collection/ Honey Jane Wyatt Bladder leaks are annoying at best, but if you’re constantly having to find the closest bathroom, it could signal something more concerning.  Up to 50% of women experience pelvic floor dysfunction during menopause, which not only results in incontinence, but is also connected to your overall health and longevity. “Your pelvic floor controls your bladder, bowel, sexual function, core stability, and more,” explains pelvic floor physical therapist Dr Amanda Neri. Yep, that means that your pelvic floor strength could be linked to your balance and the sensation of your orgasms during sex.  It’s not just about taking these problems as they come either, if you’re already experiencing pelvic floor dysfunction during menopause, these symptoms could worsen.  “Problems that start in perimenopause tend to get worse without intervention, and too many women are conditioned to accept leaking or painful sex as a normal part of ageing,” Dr Neri explains.  “They’re common, but not normal, and they can be both preventable and treatable.” Luckily for you, there’s a tool that can help …

A yoga teacher says these are the best three poses for beginners who want to improve their core strength

A yoga teacher says these are the best three poses for beginners who want to improve their core strength

Published by Jenni Sidey

Many people choose to practice yoga postures to improve their flexibility and balance. But one underrated benefit of getting on the mat is building better core strength. The control required to hold certain postures and move through yoga flows naturally engages your core in ways that can develop functional strength more effectively than sit-ups and crunches, which only train one type of movement. I asked Melissa Leach, a yoga instructor at Yoga-Go, to share her favorite poses for targeting the core, as well as modifications for making the moves easier. These postures will also work your balance, posture and mobility. Latest Videos FromFit&Well As with all yoga practices, take time to observe your breath, body and mind as you move. The best yoga poses for building core strength 1. Bird dog (parsva balasana) “Bird dog is a beginner-friendly pose that’s excellent for building stable core strength,” Leach says. “Your abdominals and lower-back muscles work together to keep your spine steady and level as you extend your opposite arm and leg, training your core to resist …

Want to feel stronger and steadier on every walk? Try these five strength and balance drills for uneven ground

Want to feel stronger and steadier on every walk? Try these five strength and balance drills for uneven ground

Published by Jenni Sidey

I spent a gloriously sunny weekend at Chesil Beach recently, an 18-mile (29km) stretch of coastline in Dorset, England. I was surprised by just how physically demanding it was to walk across its famous pebbles. Every step felt like a turn on the Stairmaster, and I could really feel the effort in my calves, thighs and glutes when I got home. Unlike a smooth sidewalk or treadmill, an uneven surface shifts beneath your feet, forcing the muscles around your ankles, knees and hips to work harder to keep you stable. It also challenges your balance, coordination and core as your body continuously adjusts to changes underfoot. Latest Videos FromFit&Well It got me thinking—could I recreate some of those demands at home? While I can’t import a ton of pebbles and dump them in my yard, I can create a clever workout that strengthens the movement patterns and muscles that keep me steady of my feet. You may like The workout below does exactly that by combining lower-body strength exercises with balance and coordination drills. The …

My 73-year-old dad uses this three-move dumbbell routine to build functional, full-body strength

My 73-year-old dad uses this three-move dumbbell routine to build functional, full-body strength

Published by Jenni Sidey

My 73-year-old dad has always been active, but he’s recently neglected his strength work. He cares for my mother, who has Parkinson’s, so he ends up with little time for himself. But at his age, maintaining and building strength is vital. As we get older, muscle mass naturally declines, joints become stiffer and reduced grip strength impacts everyday activities. Latest Videos FromFit&Well Maintaining these things takes work. So with my personal trainer hat on, I stepped in with a plan. I bought him a rack of light-to-medium dumbbells and refreshed his memory on proper form—how to hold a weight close to your chest, how to engage your core, and the importance of maintaining an upright position when lifting weights. You may like We spent a few weeks focusing solely on bodyweight movements, practicing good technique for the squat, hip hinge, lunge and pushing movements. Given his limited time, I suggested focusing on three essential moves to build functional, full-body strength and maintain his mobility: the dumbbell goblet squat, dumbbell row and dumbbell overhead press. Start …

The one type of strength work Anne Hathaway says she wished she had discovered earlier in life

The one type of strength work Anne Hathaway says she wished she had discovered earlier in life

Published by Jenni Sidey

Pelvic floor health is usually associated with pre- and postnatal care. But it actually plays an important role throughout women’s lives. For Anne Hathaway, who stars in The Odyssey and The Devil Wears Prada 2, pelvic floor health has been life-changing. In an interview with Fandango promoting her new film Verity, Hathaway said that she wants to write the “bible” of pelvic floor health. Latest Videos FromFit&Well “I’ve learned so much throughout my life and there’s so much information that wasn’t available to me as a young woman,” Hathaway said in the interview. “As I’ve aged and discovered it, my life has improved, my energy has improved, my strength has improved.” You may like “Is This a Lovely Thing, or Sinister?” Anne Hathaway, Dakota Johnson & Josh Hartnett on ‘Verity’ – YouTube Watch On “I would want to interview every single expert I could find and write a bible that would actually really help women,” Hathaway added. Hathaway, 43, is currently pregnant with her third child. Pelvic floor health becomes particularly important during pregnancy and …

Over 50? A Pilates teacher wants you to try these three exercises to build core strength

Over 50? A Pilates teacher wants you to try these three exercises to build core strength

Published by Jenni Sidey

A strong core is essential if you want to continue moving easily as you age. “Your core includes the muscles that support your spine and pelvis, and help you stay steady as you move,” explains Pilates instructor Nicolle Lopez-Ellis. “After 50, that strength matters in everyday life: when you’re getting up from a chair, carrying groceries, walking with confidence, or reaching for something without losing your balance.” Latest Videos FromFit&Well Lopez-Ellis is the founder of NuPilates in New Jersey, where she helps people build well-rounded strength. She says that the best way to build your core is to start with easy movements like the ones below and gradually make them harder. You may like For beginners, she suggests doing this routine two to three times a week, moving slowly through each exercise. “You’re building strength for the movements you do every day, and that’s worth far more than racing through a workout.” Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. 1. Bird dog Benefit: Bird dog challenges balance …

If I started strength training in my 50s, these are the five moves I’d learn first

If I started strength training in my 50s, these are the five moves I’d learn first

Published by Jenni Sidey

Many of us grew up equating exercise with cardio, but thankfully, things are changing and strength training is getting the prominence it deserves. “Strength training becomes increasingly important as we age, especially for women,” says ACE-certified personal trainer Margarita Severnaia, from San Diego Health and Fitness. “From midlife onwards, we gradually lose muscle mass and strength, while changes associated with menopause can also accelerate bone density loss. This increases the long-term risk of sarcopenia, osteoporosis, falls and fractures. Latest Videos FromFit&Well “Resistance training helps preserve and rebuild muscle, supports bone strength, improves balance and physical function, and makes everyday activities easier. “So, for a woman in her 50s, strength training is not simply about appearance—it is an important investment in long-term health and independence.” You may like But since we’ve probably never set foot in the weights room of the gym, we’re a generation that’s unprepared for this new era. But never fear, Severnaia has shared the best way for a beginner to approach strength training. “The first few weeks should focus on learning the …

Real Madrid’s strength of mind gives Mourinho confidence for Atletico derby

Real Madrid’s strength of mind gives Mourinho confidence for Atletico derby

Published by Sam Flores

MADRID, Sept 19 : Jose Mourinho said the mental strength of his Real Madrid team gave him confidence heading into the derby clash at Atletico Madrid on Sunday despite problems with their game. “In this second spell I’ve understood that it’s getting more and more difficult to hear anything good about Real Madrid. It’s not a problem to be conscious of our problems. But we are also conscious of the very good things we have in the team,” Mourinho told a press conference on Saturday.  “Alongside the quality it has, this team has a strength which is very significant, the strength of the group. This gives me confidence.” The city rivals are separated by two points after six LaLiga matches this season. INCONSISTENT PERFORMANCES The last Madrid derby that Mourinho took part in as manager was the 2013 Copa del Rey final, an historic victory for Atletico over Real at the Bernabeu. Both sides will be seeking to set the tone for the early stages of the campaign, aware that last season’s 5-2 victory for Atletico at the Metropolitano …

A Pilates teacher says this low-impact routine will build full-body strength and it’s ideal for beginners

A Pilates teacher says this low-impact routine will build full-body strength and it’s ideal for beginners

Published by Jenni Sidey

Heavyweight, all-out workouts aren’t the only way to build strength. Sometimes going slow, using just your bodyweight and drawing on principles from Pilates can be just as effective. “In Pilates, we build strength through control, stability and time under tension rather than lifting heavy or using high impact,” says trainer Brittni Johnson of fitness app BetterMe. Latest Videos FromFit&Well When you slow an exercise down, your muscles have to work throughout more of the movement while your core stabilizes your spine and pelvis. “That combination is what makes a relatively simple sequence feel surprisingly demanding,” she tells Fit&Well, but that doesn’t mean it’s low effort. You may like “Pilates can create a significant muscular challenge because you’re asking the body to produce movement while maintaining alignment and stability. “The goal isn’t to move as much as possible, it’s to make every repetition count.” Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. How to do the workout Drawing on these Pilates principles, Johnson has created this five-move workout designed …