As we age, it becomes more difficult to maintain muscle mass, balance, and overall strength. However, incorporating regular exercise into our routines can help combat the effects of aging and help us maintain our durability, strength, and balance.

Here are 4 easy-to-do exercises that can help you achieve these fitness goals.

1. Squats

Squats are an effective exercise to target the muscles in your legs and glutes. To do a squat:.

1. Stand with your feet shoulder-width apart and your arms straight out in front of you.
2. Bend your knees and lower your body as if you’re sitting back into a chair.
3. Keep your back straight and your knees over your ankles as you lower your body.
4. Push through your heels to stand back up straight.
5. Repeat for 8-10 reps.

For an added challenge, you can hold weights in your hands or a barbell across your shoulders.

2. Planks

Planks are great for strengthening your core muscles, which can help improve your balance and stability. To do a plank:.

1. Start in a push-up position with your arms straight and your palms on the floor.
2. Bend your elbows and lower your body so that you’re resting on your forearms.
3. Engage your core muscles and hold your body in a straight line from your head to your heels.
4. Hold for 30-60 seconds.
5. Release and repeat for 2-3 reps.

You can make this exercise more challenging by lifting one leg off the ground or adding in side planks.

Related Article 4 Simple Exercises for Increased Durability, Strength, and Balance

3. Lunges

Lunges are another exercise that target the muscles in your legs and glutes. To do a lunge:.

1. Stand with your feet hip-width apart and your hands on your hips.
2. Take a step forward with your right foot and lower your body until your right knee is bent at a 90-degree angle.
3. Keep your left knee hovering above the ground.
4. Push through your right heel to stand back up straight.
5. Repeat on the other side for 8-10 reps.

You can add weight by holding dumbbells or a kettlebell in your hands.

4. Yoga

Yoga is a great way to improve your balance and flexibility while also building strength. Try incorporating these yoga poses into your routine:.

1. Tree pose: Stand with your feet hip-width apart. Place the sole of your right foot on the inside of your left thigh. Bring your hands to your heart center and hold for 30-60 seconds. Repeat on the other side.
2. Warrior II pose: Stand with your feet hip-width apart. Take a big step back with your right foot and turn your right foot so that it’s parallel with the back of your mat. Bend your left knee and hold your arms out to the sides. Hold for 30-60 seconds. Repeat on the other side.
3. Downward-facing dog: Start on your hands and knees with your palms flat on the ground. Walk your hands forward, curl your toes under, and lift your hips up toward the ceiling. Hold for 30-60 seconds.

Yoga is a great way to improve your overall fitness, and there are many different poses you can try to target different muscle groups.

Conclusion

Incorporating these 4 easy-to-do exercises into your routine can help you improve your durability, strength, and balance. Remember to start slow and gradually work your way up to more challenging exercises.

And always check with your doctor before starting any new exercise routine.