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But your self-care and weekly workouts dont have to take a backseat during the busiest time of year.
Enter: this 15-minute holidaystrength trainingfor longevity workout.
Why the longevity boost?
corrective exercise specialist
Lets take a closer look at each benefit:
1.
It keeps your brain sharp
Strength training isnt just for your musclesits a workout for your brain too.
It lifts your mood
Feeling down?
Strength training triggers the release of endorphinsyour bodys natural mood boosters.
It may reduce cancer risk
Resistance training might even help protect against certain cancers.
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Pro Tip:For maximum benefits, pair strength training with cardio.
corrective exercise specialist
TheJAMAstudy (mentioned earlier) showed the best results came from combining both.
If youre serious about aging well, make room for both in your weekly routine.
How to do it:Perform each exercise for 45 seconds with 15 seconds break in between.
Dead bug
Thiscore-strengthening moveis easy on your spine, says Lampa.
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A strong back means a pain-free, more mobile life.
Alternate option:Perform a modified push-up on your knees.
All are critical for healthy aging.
Cossack squat
This underratedsquat variationtargets your inner and outer thighs while improving ankle andhip mobility, Lamps says.
Incorporating this movement reduces injury risk and enhances overall mobility.
Webber BJ, Piercy KL, Hyde ET, Whitfield GP.
Association of Muscle-Strengthening and Aerobic Physical Activity With Mortality in US Adults Aged 65 Years or Older.
2022 Oct 3;5(10):e2236778.
PMID: 36251297; PMCID: PMC9577673.
Mazzilli KM, Matthews CE, Salerno EA, Moore SC.
Weight Training and Risk of 10 Common Types of Cancer.
Med Sci Sports Exerc.
2019 Sep;51(9):1845-1851. doi: 10.1249/MSS.0000000000001987.
PMID: 30920488; PMCID: PMC6697215.
GBD 2021 Low Back Pain Collaborators.
2023 May 22;5(6):e316-e329.
doi: 10.1016/S2665-9913(23)00098-X.
PMID: 37273833; PMCID: PMC10234592.
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