With advancing age, countless problems arise that compromise our quality of life. Taking preventive measures to reduce the risks associated with aging is essential.

As everyone knows, added to aging comes a large amount of physiological changes that compromise our health and therefore our quality of life. Changes that are associated with reduced balance, inadequate postures, lack of memory, capacity or reasoning.

There are countless ways to combat and reduce the negative effects that the organism suffers over time, the most notable of which are:

be physically active – according to ACSM, we must practice at least 150 minutes of medium / vigorous physical exercise;
practice weight training – it is presented as the most suitable tool in order to avoid problems such as Sarcopenia (marked loss of muscle mass);
hiking, running or weight training – these (impact) activities increase the density of the bones and consequently strengthen the skeleton, thus, they are one of the main ways of combating the decrease in bone mass (characterized by Osteopenia or Osteoporosis);
practicing Pilates and / or Yoga – as a way to combat the loss of flexibility (combined with reduced mobility);
Functional training – it is a huge help not only to overcome the problem of loss of balance associated with falls and consequent bone fractures, but also to develop brain activity and muscle strength.

Praticar exercício físico para combater o envelhecimento | Holmes Place

The main problems that arise with advancing age are the deviations in the spine related to three-dimensional deformities, which can occur isolated or associated. The most common deviations are: kyphosis, scoliosis and lordosis. One of the best ways to combat the appearance of these same deviations is to maintain the alignment of the posterior chair (namely the spine), and for this to be achieved, muscle strengthening in this body area is necessary.

Below we present 5 exercises to combat the problem presented:

Pointers or Bird Dog

It is an exercise that has benefits for a good functionality of the lumbar area and at the same time develops the power of the “core” and the back muscles, thus reducing the pressure associated with the fact that we spend a lot of time sitting and with bad postures.

Pointers ou Bird - exercício para combater o envelhecimento | Holmes Place

We must perform this exercise through a good extension of both the lower and upper limbs, starting in a position where the hands are under the shoulders and the knees are under the hips, both in contact with the ground. To perform the complete movement, we must raise an arm and leg on the opposite side keeping them aligned. Both shoulders and hips should remain parallel to the ground, keeping a straight line from the heel to the fingers of the hand that is extended. Return to the starting position and perform the same movement with the lower and upper limbs on the opposite side.

Associated muscles:

agonist – erector of the spine;

synergists – gluteus maximus, lower and middle trapezius and anterior and middle deltoid;

dynamic stabilizers – hamstrings;

stabilizers – middle and lower gluteal, piriform, large sternal and clavicular pectoral, external obturator, anterior serratus and brachial triceps;

antagonistic stabilizers – rectus abdominis and oblique.

Dead Bug

Like the previous exercise, it is presented as an exercise associated with postural improvement, development of the “core” and strengthening of the lumbar area. The main benefits are the improvement of balance and stability through postural and spine control, stabilizing the pelvis and strengthening the ribs to be able to resist the force. Finally, it serves as a preventive form of injuries, improves neuromuscular efficiency and the main bodily functions.

Dead Bug- exercício para combater o envelhecimento | Holmes Place

We started in the supine position with the arms extended at the shoulder line and the knees flexed forming an angle of 90 °. To carry out the movement, we must bring the upper limb close to our head and the leg on the opposite side must extend it at the same time (this being performed at the knee level). When you are at maximum extension, you should return to the starting position. Perform the same movement with the opposite members.

Associated muscles:

agonist – rectus abdominis;

synergists – multifidus;

stabilizers – loins squares, oblique abdominals.


Regarding the Push-Back, this exercise presents itself as an exercise between the push-up and the push-up pike, with its main objective being to strengthen the anterior and middle deltoids.

It is an exercise to strengthen the shoulder girdle, more specifically the deltoids (shoulders).

Push Back - exercício para combater o envelhecimento | Holmes Place

We must stand with elbows flexed and knees in semi flexion, the feet are wider than the width of the shoulders keeping the hips higher than any other part of the body. Then, we must apply force, pushing the ground with the hands against the ground, extending the arms and keeping the waist (hips) above the level of the rest of the body and consequently the shoulders. The core (abdominal area) must be constantly active in order to maintain the alignment of the spine. As for the eccentric phase, we must return to the initial position by making the opposite movement to that performed in the concentric part.

Associated muscles:

agonists – anterior and medium deltoid;

synergist – upper chest and triceps brachii;

stabilizers – Middle and upper trapezius, anterior, middle and upper serratus.


It is a great example of an exercise that provides us with an improvement in the release of movements both of the joints located in the scapular zone, as well as of the legs through the strengthening of the joints of the hip because we combine the mobilization of the legs with the mobilization of the arms. Basically, it presents itself as an exercise for the development of mobilization.

Strider - exercício para combater o envelhecimento | Holmes Place

Associated muscles:

since it is a full-body we can say that a large part of the musculature is requested in this exercise.

Standing Raised “Y”

It is an exercise associated with the strengthening of the muscles around the spine in order to maintain the alignment of the posterior chain, improves posture by increasing the muscular response capacity of both the deltoids and the chest. This increases our ability to respond to the most diverse movements that we have to perform in our day-to-day lives.

Standing Raised - exercício para combater o envelhecimento | Holmes Place

We should start from an initial position in which the arms are extended at the level of the shoulders or slightly lower (60-90 °) and we perform total flexion of the joint by raising the arms simultaneously and in parallel until they are close to the head and parallel to each other.

Associated muscles:

agonist – middle and posterior deltoid;

synergistic – medium and upper trapezius, large pectoral, external obturator,

anterior serratus and triceps brachii.

Don’t let age take away your quality of life. Stay active!

Pedro Simões

Personal Trainer Tejo

Published in Fitness and tagged Aging, Physical Exercise, Fitness.



Holmes Place - Portugal

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