Body Weight Exercise

As we age, we begin to notice that we don't have the same strength, flexibility, or energy as before. If you're wondering how to safely get back in shape and improve your overall health, Harvard Medical School's health and fitness experts have the answer. They have created start-slow-and-easy workout routines that use your own body weight to strengthen your whole body. These routines are available in the Body-Weight Exercise Special Health Report, complete with step-by-step directions and how-to photos. The best part is that you can do these exercises in the comfort of your own home and adjust them to your fitness level without any equipment.

Not only will you feel changes such as increased energy, better lifting ability, and improved muscle definition, but you will also experience changes that you can't see, like stronger bones, lower blood pressure, and improved blood sugar management. Even short workouts can help you build whole-body fitness, improve your balance, enhance your mobility, and more.

The Body-Weight Exercise Special Health Report guides you through each routine to help you achieve a healthier, younger body. You'll learn how to strengthen your hip muscles to prevent knee pain and make walking easier, do an easy-on-the-joints cardio interval workout that builds endurance while strengthening your core, and use the lunge exercise to help you stay agile and strong.

You'll also discover the squat exercise that improves your balance, stability, posture, and power. Our 1-2-3-4 exercise makes it easier to twist and bend sideways, while the small ab-engaging movement supports your lower back. You can even do a core-strengthening exercise while sitting down!

Additionally, the report includes a bonus balance workout to protect you from injuries, a quick 3-minute interval workout to provide you with a quick energy boost, stretches to help loosen muscles and joints, and a motivational Special Section to help you stay on track with your fitness routines. If you're concerned about a health condition like arthritis, diabetes, or heart disease, our health experts share special tips and advice to help you safely reap the health benefits.

Caroline Buckee

Caroline Flannigan is an epidemiologist. She is an Associate Professor of Epidemiology and is the Associate Director of the Center for Communicable Disease Dynamics.

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