Strengthening 5-Minute Mat Exercises for Anyone Over 50

Feature Image courtesy of Alliance Spine and Pain Centres
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One of the easiest and best ways to incorporate an essential fitness practice into your daily routine is just by getting a floor/yoga mat.

As our joints naturally get more achy once we’re approaching our 50s, making sure the stiffness and discomfort doesn’t continue becomes an absolute necessity. And the only way to ensure our bodies ache less is if we get a healthy fill of physical activity as the years progress.

One of the easiest and best ways to incorporate an essential fitness practice into your daily routine is just by getting a floor/yoga mat. With this one tool, you don’t have worry about expensive gym memberships or even leaving home to work out elsewhere. All you’ll need is 5-10 minutes of your time to just connect with your body, allowing stress and pain to be expelled from your muscles with just a few easy movements.

Must-Do Strength Training Moves for Women Over 50
Image Credit: Verywell Fit

This daily practice will not only help your body maintain flexibility, it will also help you stay in shape and exude an inner glow. Doing these exercises at least three or four times per week will have you seeing — and feeling — noticeable results quite quickly.


reverse lunge illustration
Image Credit: Shutterstock

To set up for the reverse lunge, take a long stride back. Your knees should form two 90-degree angles once you lower down into a lunge. Use your front leg to push yourself back up. Perform five reps per side.


demonstration of kneeling pushups
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Kneeling push-ups are an easier spin on regular push-ups putting less strain or pressure on your upper body. To begin, assume a standard push-up/high plank, placing your hands about shoulder-width distance apart. Lower knees to the floor, make sure your hips don’t sag downward, and your lower back should stay flat as you lower your upper body to the floor before pushing up. Your elbows should remain close to your body. Complete five reps. As your body gets used to this exercise and you get stronger, you may even want to challenge yourself to eventually do full push-ups without dropping your knees!


illustration demonstration of how to do a hip bridge
Image Credit: Shutterstock

For the hip bridge, you’ll start by lying on the floor, bending both knees, and keeping your feet flat. Squeeze your buttocks and press through your heels to raise your hips. Keep in mind that you shouldn’t use your lower back in order to push your body up. Complete 10 reps.


dead bug exercise demonstration, part of five-minute mat workout
Image Credit: Shutterstock

For the last exercise in this five-minute mat workout, get ready for the dead bug by lying flat on your back. Your arms should be extended with your fingers pointing toward the ceiling and your legs assuming a tabletop position. Inhale and exhale as you lower your right leg so that it’s fully extended and your left arm is lowered overhead. Switch sides and do 10 reps. Repeat as necessary or until you feel a slight burn in your upper arms.

For more floor movement ideas:

Video Credit: YouTube/yes2next

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