Four Exercises to Increase Agility for Men over 40
A man’s agility tends to reduce due to physical inactivity or the passage of time. This, however, can be remedied by adopting certain habits and performing a few exercises. That’s why we decided to prepare this article with a list of exercises that can help men over 40 to increase their agility. Take notes and select your favorite!
As men age, the efficiency with which the heart pumps blood around the body and the way in which the muscles use oxygen becomes less efficient.
Agility exercises can contribute positively to improve these aspects. They’re aimed at the lower part of the body in order to develop strength and endurance.
If you’re a man over the age of 40 who wants to exchange nights in front of the TV for physical activity in an attempt to lose weight or get in shape, you should take into account that due to changes in flexibility, muscle strength, bone density and recovery time, injuries are more likely to occur.
That’s why it’s important to choose the right exercise. In fact, it’s best to skip certain exercises altogether. After taking the necessary precautions, you shouldn’t worry too much. Here’s a list of the best agility exercises for men over the age of 40:
Agility exercises for men over the age of 40
Two jumps forward, one jump back
The first exercise on the list consists of making two jumps forward and one backward jump. This exercise favors coordination, agility, and physical conditioning. In order to perform this, you must first stand with both feet separated (shoulder-width apart) and with your knees slightly bent, leaning forward.
Next, raise your heels in order to jump forward, once you land, jump again, and then jump backward.
Lunges
Lunges are probably one of the most useful exercises for men over the age of 40 who want to increase their agility. It’s true that they’re not straight forward, however, the rewards achieved will trump the effort.
This exercise uses multiple muscles and it can be combined with other exercises on our list.
In order to perform the exercises, you should stand with your feet separated to the width of your hips. Once in position, take a step forward with one foot until your other knee approaches the ground. Keep the rest of your body straight.
The knee in front should bend to an angle of 90 degrees. From this position, push your body upwards with your front foot in order to return to the starting position. You can then repeat the exercise with the opposite side.
Skipping
The third agility exercise on our list for men over the age of 40 is skipping. Skipping demands and stimulates coordination. It can be one of the best ways to improve your agility, lose calories, and take care of your heart.
Despite exerting direct pressure on the knees, ankles, and hips, skipping, if done correctly, takes less of a toll on the body than running. This reduces the risk of injury. We recommended starting gradually until you master the technique.
The superman
In order to carry out the superman, you will need to position yourself on the floor, keeping your knees supported. Next, place yourself in the board position and then extend one arm forward and the opposite leg backward, simultaneously.
Finally, we would like to remind you that all exercises should be performed in moderation. In that sense, you must first ensure that you have the flexibility and range of movement to be able to perform the exercises with the correct technique in order to avoid injuries.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Vallejo, N. G., Ferrer, R. V., Jimena, I. C., & Fernández, J. A. D. P. (1985). Valoración de la condición física funcional, mediante el Senior Fitness Test, de un grupo de personas mayores que realizan un programa de actividad física. Apunts. Educación Física y Deportes, 2(76), 22–26. Retrieved from http://www.raco.cat/index.php/ApuntsEFD/article/view/301435/391013
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Garatachea Vallejo, N., Val Ferrer, R., Calvo Jimena, I., & De Paz Fernández, J. A. (2004). Valoración de la condición física funcional, mediante el Senior Fitness Test,de un grupo de personas mayores que realizan un programa de actividad física. Apunts, 22–26.