Aging athletes often find themselves in a conundrum. As they get older, they find it increasingly difficult to maintain the fitness levels they’ve attained during their more youthful years.

As we age, our performance and fitness levels can drop significantly. Using the correct training techniques, you can still maximize your athletic performance no matter your age. To help improve your performance and increase longevity in sports, here’s a guide on the fitness moves you can do:

1. Push-Ups

The push-up is a compound exercise that works your pectoral muscles, triceps, anterior deltoids, and core. In addition to strength training, push-ups are effective for building endurance.

The key to doing push-ups for an extended period is to keep your body low and stay in control. Keep your body straight and bend at the elbow and not at the shoulders.

The push-up can be modified to suit your fitness level by balancing on your knees or placing your hands on a stability ball.  Even start with a wall push-up. 

Work your way up to the level of push-ups that you can perform with your hands flat on the floor. 

2. Squat

The squat is a challenging exercise for some athletes, but it’s also beneficial for your overall health.

Squats are one of the best things you can do to improve your cardiovascular health, improve your mobility, and stimulate your metabolism.

There are many variations of the squat that can be performed to accommodate your fitness level.

If you’re not able to perform the regular squat, then modify your squat by using an exercise bench. Lower yourself slowly until your thighs are parallel to the floor, and then rise back up to perform the squat properly, making sure your knees are behind your toes.

Don’t hesitate to use a spotter while performing squats if you need help!

3. Deadlift to Front Raise

The deadlift to front raise is a great way to focus on building muscle endurance in your shoulders. This exercise is beneficial for increasing endurance, lowering body fat, and building muscle.

To perform this exercise, perform a deadlift to bring the weight to your hips, lift the weight up to your shoulders, and lower the weight back down to your hips.

Repeat the steps in sets, depending on your fitness level. Make sure to keep your core tight and your back straight to prevent injury while doing this exercise.

4. Diagonal Swing

The diagonal swing is a quick and effective way to work your entire body. This exercise is beneficial for building endurance, building muscle, and burning fat.

Before using any additional weight – go through the motion to get proper movement patterns. Then add weight when you have good form. 

Hold a kettlebell using both hands. Position the kettlebell at your right hip and bend your knees to go into a half squat. From here, stand up and swing your arms diagonally across your body and above your head, then return to the starting position. Repeat the move, but in reverse. 

Slow swings can be used to build endurance, while fast swings will build muscle. You can also get used to the move first without using a dumbbell. 

Final Thoughts

Athletes are constantly seeking ways to improve their performance and extend their time on the field. Aging athletes have to work harder than their younger counterparts to maintain the same fitness level. The fitness moves we listed in this post can help you stay on top of your game, no matter your age!

Don’t let your age stop you from being fit! Stay on track with Hello Meg Parker, an intentional health coach in New York who is a trained holistic fitness practitioner. Contact us!