You’ve probably heard about the importance of strength training as you age—it’s one of the most effective ways to preserve muscle mass and bone density.
However, lifting heavy weights isn’t the only thing you should be focusing on for your long-term health, according to Antonietta Vicario, chief training officer at PVOLVE.
To boost your longevity, you should also incorporate exercises that actively challenge your stability and balance.
“As we age, maintaining stability becomes increasingly important because it supports our ability to move through life with confidence and control,” Vicario explains.
“Balance and stability aren't just fitness skills. They're part of maintaining independence and continuing to do the things we love, increasing our healthspan.”
To build better stability, Vicario recommends mixing up your routine with exercises that require your core to keep you steady while other parts of your body are in motion.
“You’re asking your muscles and joints to create strength and control while your position is changing,” she says.
“Your deep core and smaller stabilizing muscles have to communicate with the rest of the body to keep you centered, aligned, and in control.”
One prime example is the leg flutter: lying on your back with your legs extended and torso lifted, you flutter your feet up and down.
While it looks simple, it’s surprisingly hard for your core muscles to stabilize your body and prevent your torso from rocking side-to-side.
To bolster your balance, you need to do unilateral work, like single-leg deadlifts or lunges.
Combined, these styles of exercises strengthen your core muscles and train them to stabilize you when your balance is tested.
Vicario has created a workout that contains both types of moves, so you can hone these skills at home.
All you’ll need is two dumbbells—a lighter option and a slightly heavier weight—along with 20 minutes of free time.
