Copyright Tom's Guide
As you get older, you may or may not notice that it becomes harder to retain lean muscle mass and keep fat off; perhaps you’re finding it harder to build or maintain strength that once felt easy to gain. You’re not alone if this feels familiar, because sarcopenia — age-related muscle and strength loss — begins to accelerate around 50 to 60. It comes for us all eventually. But that doesn’t spell the end to gym workouts or hitting new PBs, because there are plenty of ways to stay fit, strong and healthy at any age. As you get older, I recommend focusing on two areas more often: strength and mobility, while staying naturally active — walking or cycling are both great ways to travel, for example. Unsure where to start? Longevity workouts are having a moment right now, and the “chef’s kiss” combination of anti-aging exercises could help you achieve your goals. Let’s start slow with one strength exercise you can do right now and absolutely anywhere, whether you’re watching TV or playing with your grandkids. And it’s one of my favorites for building lower-body strength. What is the high-heeled squat? This squat variation can be done at any time of day and translates to other activities like crouching down to pick something up, making it functional, too. Instead of performing the standard squat, you’ll transfer your weight onto the balls of your feet and come up to your tiptoes, then squat. Just as if you're wearing heels. The purpose is to challenge balance and stability, but there are a few other benefits, like front-loading your squats to work your quads harder and increasing demand on ankle stability and strength. Essentially, you’re combining a squat with a calf raise, hitting your calves harder, too. It’s also quite a fun exercise to try, whether you hold onto something for support or try it unsupported. I usually bust a few out side-on to a mirror to see how far I can squat down. A few friends and I have maybe even had a little head-to-head after a beer (or two), but that’s for another time and place. How to do high-heeled squats There are two ways to approach high-heeled squats; my preferred method is to raise onto the balls of the feet before lowering into the squat, but the alternative is to begin the squat, then, at the bottom, lift your heels away from the ground. Try both and see which you prefer. For this example, let’s start with the former. Stand with your feet hip-width apart Lift onto the balls of your feet as if performing calf raises or wearing high heels Find your balance and engage your core, then hinge at your hips, bend your knees and lower into a squat as if sitting into a chair behind you Lower as far as you can, then pause for a moment. Ensure your back is straight and chest proud, and if you can, extend your arms in front of you Press upward to stand with control, fully extending both legs Lower your heels slowly to the ground Repeat for reps. You can repeat this exercise for a minute or two or for 8-12 reps throughout the day. Personally, I like to practice when I’m about to put my dog's harness on — any opportunity to crouch down is a great way to incorporate the high-heeled squat. If this feels too wobbly for you, hold onto something for support. You could make this move harder by holding a weight in both hands. Another way to tackle the squat is to lower your heels to the ground at the bottom of the squat so that you feel more supported as you stand. Are there benefits of high-heeled squats? The combination of losing muscle mass and bone density at an older age can impact your balance, increasing the risk of injury or falls. This squat variation improves stability and balance while strengthening the muscles in your lower body, including your hips, glutes, quads, hamstrings, calves and ankles. The position of your feet also strengthens ankle stability, which can make walking and running feel more comfortable, but also contributes to balance and mobility. Unlike regular squats, the foot position also activates more of your calf muscles, which are one of the most neglected muscle groups. Your calves help you to walk and run, so they are important muscles to strengthen. A lesser-known quadriceps muscle is the vastus medialis, which helps stabilize the knees; if this muscle is weak, it can contribute to knee pain and limit mobility. I also love how the high-heeled squat front-loads the squat, increasing quad activation while building a strong lower body and core. Strong hips, glutes and legs will help you get out of a chair or off the floor and improve your ability to climb hills and stairs at any age. Of course, one strength exercise alone isn’t a fix-all, so consider adding exercises for your upper, lower body and core muscles for a well-rounded program that targets all the major muscle groups. Consider progressing your workouts as you get fitter and stronger by adding more load or reps as you improve; this is called progressive overload. Verdict Strength training is a powerful anti-aging tool to have in your arsenal, and you don’t have to be lifting heavy weights to benefit from it. You can use all sorts of equipment like dumbbells, bodyweight, resistance bands, or kettlebells while lifting at 65-75% of your maximum ability. While it depends on your lifestyle and goals, even just two short strength workouts a week are enough to help you maintain strength and muscle through the years. In fact, a study published in Biology suggests that just 90 minutes of training per week could lower biological age by as much as four years. This can include a range of exercises such as lunges, squats, deadlifts, push-ups and rows, to name a few. Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. More from Tom's Guide
