We already know that if you want to live a long and healthy life, you should get exercise regularly throughout life. Indeed, many researchers have found that, in those that do, many fit older adults have the muscles and bones of people years younger. And while any exercise is good for you, some is better than others – especially depending on your age.
According to physician and researcher, Dr Michael Joyner, one of the world’s top experts on fitness and human performance, to stay fit and strong while you age, two exercises are essential: Burpees and jumping rope (ideally using a weighted jump rope).
Your body starts to lose strength as you age, with most people peaking between 25 and 28, but if you want to say fit into later life, then you need to build strength to combat the body’s natural loss of muscle mass. Doing so could keep you feeling younger for longer. In fact, studies show that simple tests of physical performance are highly predictive of future mortality. To achieve peak physical performance at any age, you need to go beyond endurance to build strength.
Lifting weights and adding intervals to endurance workouts will both work, but alternating burpees with a weighted jumping rope routine is a proven way to build both endurance and strength.
Burpees
Burpees are hard to beat in terms of single exercises that will work your whole body and many trainers recommend this exercise for a full-body workout. That’s why they’re commonly used when training Special Forces soldiers. However, you’re not a Special Forces soldier, so make sure you start slow with burpees to get the exercise right and to gain maximum benefit.
Start in a normal standing position, squat down until you can put your hands on the ground, kick back into plank position, do a push-up, then kick your legs back into your squat position. Finish with a jump.
You can also do burpees with a wider stance, which can be more stable for someone not accustomed to this particularly challenging exercise.
Jumping rope
Using a weighted jumping rope is more straightforward, but still very challenging. There are a wide variety of workouts and routines which you can try to see which suit you best. Once you get up to speed, you can then do a series of sets, perhaps alternating with another exercise, such as burpees, if you’re feeling tough enough.
Just remember, these workouts are intensely strenuous. Take the time to practice to get the movements right and to build up the levels. Depending on your age, it might be a good idea to talk to your doctor first if you’re worried you might injure yourself. And always integrate rest days into your exercise schedule.
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