You need to do strength training. A 2015 study found that people that do regular strength training, like at least twice a week live longer than people that don’t. But strength training doesn’t mean that you have to get a gym membership and start bench pressing 230 lbs.
You can get a lot of the same benefits at home. All you need to do is to use some very simple, well-known exercises. If you do those exercises, you will start to see some really cool benefits. Here are 3 exercises that you can do at home to help out with your strength training.
Nothing too hard here. All you need to do is to get into a plank position. That means on your toes and forearms. Try to keep your back straight.
Once you are in this position the only thing you have to do is to hold it out. That’s it. Just hold that position. Hold it for as long as you can. It doesn’t seem hard, but this will seriously strengthen your core. And just wait. Soon you will start to shake, and then your abdominal muscles will give out and you will fall to your knees.
That is all a plank is. It is a good example of an isometric exercise. The ironic thing is that the more weight that you lose, the easier the planks will get.
Do I really need to explain how to do a push up? I would say do some variations on the push up though. Put your feet on a couch and your hands on the floor and do push ups that way. Then switch it up, hands on the couch, and feet on the floor. Make a triangle with your hands and do a push up like that. Do some regular push ups.
These are good exercises to develop your chest. Do at least 3 sets of 10 of each type. You don’t have to do each type in a single workout though.
The important thing to do is to do them. They require strength to do them. Feel free to go down on your knees if you don’t currently have the strength. You will build up to that strength. No worries!
One Legged Squats
I covered squats on another post, but this is an important point. I want you to do one legged squats. This increases the weight that you are putting on the leg. It is just like it sounds do a squat well standing on one leg. Feel free to use a chair or something to hold onto for balance.
When using a chair for balance make sure not to cheat. Seriously, it will be really easy to push up with your arms. The trick is that the chair is just there to stabilize yourself if you are feeling wobbly on one leg. It isn’t there to assist you.