4 Exercises to maintain your strength and fitness

Decline in muscular and bone strength can start earlier than you might think. Slow down that process with a smart workout habit.

1. Strengthen your lower body - Squats and stairs

Squats help prevent fatigue in lower body by strengthening muscles present there and moving multiple joints at once which improves overall endurance along with balance and coordination. Three sets of 10-15 squats four times a week is ideal for your body. Moreover, climbing stairs plays the same role as squats and can be easier to do for beginners.

2. Get your heart rate up - take a walk

The benefits of walking are quite obvious, and one of the most prominent ones is keeping the heart healthy. Allowing the heart to pump blood effectively around the body at least for an hour everyday can keep strokes and other complications at bay, not to forget the psychological advantages too.

3. Train your upper body - try hanging around

Hanging from a horizontal bar increases grip strength and stretches the upper body too. Start by hanging onto a bar for as long as possible and even try doing pull ups if possible. This can result in making your core much stronger.

4. Strengthen your core and hips - use a slider

Training on an unstable surface increases the intensity of an exercise, forcing you to engage your core - especially the diaphragm, transverse abdominis and pelvic floor. Try rolling over a slider the next time you hit the gym if you want to strengthen your core further.