I’m approaching 50 and this is how I’ve tweaked my fitness plan to stay flexible and keep my joints healthy

Now I’m in my late 40s, I’ve been thinking about the way I exercise, and what I can do to stay healthy and strong for as long as possible.

Our muscles and bones naturally decline as we age, but we can adopt certain lifestyle habits and exercises that can add years to our life.

One of the best ways to do that, exercise-wise, is to prioritize compound moves, such as squats, deadlifts and push-ups—which is what I’ve been doing.

Unlike isolation exercises, such as biceps curls or calf raises, which target one muscle at a time, compound exercises hit multiple muscle groups and joints.

“Compound movement is an efficient and effective way to develop strength, mobility, cardiovascular health, coordination and balance,” says physical therapist and Balanced Body educator Lindy Royer.

“Compound movements require the use of multiple joints working together in a variety of positions, strengthening the muscles and tissues around the joints.”

This kind of strength training has also been shown to reduce the risk of sarcopenia (age-related muscle loss).

Royer added that, because compound movements tend to mimic functional movements, they are good for longevity.

“These types of exercise promote the strength, mobility, balance and coordination needed to accomplish daily activities,” she explains. “Unless we train specifically for function, we lose the ability to perform complex movement as we age.”

Try compound exercises with this workout

If you’re new to compound moves, try the workout below by certified personal trainer Sally Morgan, owner of strength and performance studio Skulptur.

All you need for this workout is a heavy dumbbell. Morgan is using 15kg, but you should match the weight to your ability. You should be able to do every rep with perfect form, but the final reps should feel challenging.

In a comment on the post, Morgan suggests performing eight reps (on each side where appropriate) of each exercise, doing up to five rounds.

Take your time and concentrate on technique. Take 15-20 seconds rest between exercises, and one minute between rounds.

Training tips for people in their 40s and 50s

Royer has some safe training tips for people in their 40s and 50s.

• Be consistent and follow a plan to increase the weight you lift gradually to avoid injury.
• Allow adequate time for recovery and prioritize sleep quality.
• Incorporate mobility, balance and coordination exercises.
• Train strength and cardio.
• Follow a healthy diet and stay hydrated.