How Pushups Can Help You Age More Gracefully

Improve your pushup skills by starting on the ground, performing regular pushups with your knees grounded. This modified version acts as a fulcrum, making the movement easier by lowering the resistance. If you want an easier option, try couch pushups. Get into a plank position with your feet on the floor and hands planted on your couch or coffee table. This modification reduces the overall load, allowing you to build strength gradually. For those who need an even easier variation, consider wall pushups. Stand facing a wall, place your hands firmly on the wall at shoulder-width, and lower yourself forward until your face nearly touches the wall. Push away until your arms are fully extended, then repeat.

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To effectively train, aim to perform 2 to 10 repetitions in a row, then rest for 60 to 90 seconds before repeating for another set. In total, aim for three sets with ample rest periods. For optimal results, incorporate pushups (modified or not) into your workouts up to twice per week. As you progress and the workouts become easier, challenge yourself by increasing the number of repetitions or trying different modification techniques.

Other Tips for Taking Your Fitness Level

Improving your pushup capacity has tremendous benefits for your overall health and quality of life, regardless of your age. Mastering the ability to push and control your own body weight is a fundamental fitness skill with real-life applications. It improves your capability to perform daily tasks such as operating a lawnmower, shoveling snow or dirt, opening heavy doors, and basic self-defense.

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However, pushups are just one piece of a holistic fitness regimen. Other essential bodyweight movements to include in your routine are air squats (knees at a 90-degree angle or below), walking lunges, overhead press (can be performed with weights, water bottles, or any household object that allows for a firm grip), and plank holds. By combining these movements with pushups and incorporating low-impact cardio exercises like walking, jogging, swimming, or cycling, you will take your fitness to new heights.

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With a consistent and nutritious diet, you’ll soon be able to perform 10 pushups or more. Eventually, you’ll proudly say that you can do more pushups than the average American!