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6 Exercises That Undo Years of Damage! (SLOW AGING)

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Rating: 4.0; Vote: 1

What if I told you that there are 6 overlooked exercises that change everything for your body as you get older In this video, I am going to show the 6 most overlooked exercises that you should be doing if health and longevity are part of your goals. Train For Longevity - Subscribe to This Channel Here - The best part about these exercises is that they can all be done at home with extremely limited equipment, which means that weights aren't required to perform any of them. These exercises will focus on areas that known to be issues as we get older, whether that is through limited mobility, flexibility, or stability - we're going to train them all. The first overlooked exercise for longevity is the skater squat. This single leg exercise challenges not only your strength in the sagittal plane, but the frontal plane as well. Strength will be required to perform the concentric portion of the lift, but you will also need strength and stability in the hips to make sure that you are not moving side to side. While you may be a strong squatter, this will likely humble you; performing this single leg exercise means that you are lifting 100% of your bodyweight on one leg. If you were to hold half your bodyweight in dumbbells while performing the skater squat, you would be equivalent to a 2x bodyweight bilateral squat. The second of overlooked exercises for longevity is something that most of us don't train as we more often than not take it for advantage - balance. We start by standing one leg with the other foot out in front of us. Put your arms out like an airplane and try to balance for 60 seconds. If that is too easy, try it with your arms up overhead. Now, to progress this, I want to remove your proprioception by closing your eyes. Balancing with your eyes closed is significantly more difficult as you are taking away your brain's awareness in space to keep you balanced. Even at the starter stance with your arms out to your sides, closing your eyes changes everything. You will probably notice that holding for 60 seconds with your eyes closed is much more difficult than balancing with your eyes open. Next up for overlooked exercises is the warrior lunge. A modification of the common hip flexor stretch, but we are going to be training hip flexion as well as hip extension. In the sprinter stance, you will reach forward and bend at the waist to try to bring your chest as close to your thigh as possible. Hold it for a second or two, then extend your torso upwards and reach your hands overhead to get a deeper stretch on the hip flexors. If you want to make this more difficult, make sure the knee of the back leg is off the ground while performing it. This is about keeping hip flexion possible as we get older as that is one of the first things to go. Now, we have a dynamic movement that will continue to train hip flexion, but also hip external rotation, as well as thoracic mobility. Assuming the position you see in the video, make sure your feet are together behind you. Then sit back as deep as possible to get not only hip flexion but also an adductor stretch as well. Here, your arms will be extended out overhead and this will promote thoracic extension, something that gets lost with aging as well. Moving onto the next longevity exercise, we have to focus on the posterior chain. Lying down on your stomach, you will perform angels & devils. Reach overhead while lifting your chest and legs off the ground. This will fire up the glutes, low back, and the upper and mid-scap muscles. Sweep your arms behind you while turning your hands over until they meet. Then sweep you arms back to the starting with your thumbs up (this will promote external rotation. Sticking to the posterior chain, we are going to shift our focus to the glutes. This can be done on the edge of a bed very easily. Simply lay on your stomach with your hips on the edge of the bed and your legs pointing down. From there, lift your legs up as high as you can behind you, initiating the movement from the glutes, not the low back. The low back will come in to assist the glutes as the legs come up, but this isn't driven by the low back itself. For the rest of these overlooked longevity exercises, be sure to watch to the very end of the video.
Date: 2025-06-18

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Comments and reviews: 20

robinvogt1472
I have been working out and weight lifting for 20 years Im a 62 year old women and still going strong I had 3 back surgery parcial tear in my shoulder did PT good now the other shoulder I have issues I have nerve damage in my legs from back surgery but I still keep going wish I did more stretches but was lazy now I found out might need a hip replacement I look at it as all the hard work I did threw my years I look great at my age but Im hurting I feel you can do all the right things I eat right I get good sleep but like my doctor told me age and dna play a role i always think to my self I might have to slow down but its hard when you workout 5 days a week for over 20 years you cant turn that off love your videos
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athleanx
Honest question. Answer in the comments below. Would you want to live 10 years longer even if your last 10 years were physically challenging or live for a shorter time and feel amazing For me longevity isn't about just living longer. If you can't feel BETTER at the same time then you're just living MORE physically compromised years - and that isn't ideal. Each of these movements serves a specific purpose in creating a better longevity outlook - and they don't require a lot of time investment to get them done. Remember to leave your answer in the comments below. Should be interesting.
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Dominick33P
Exercise is great but choosing right foods and supplements is the key to healthy fat loss and healthy flexible body. I just finished Vault of Consumable Corruption book and I’m honestly furious at what’s being hidden from us. If you care about your health, read this before it’s too late. You have no idea what’s being slipped into your food and how the industry deceives us. The things they put in our food and healthy supplements is insane. No wonder you see so much sick, weak and ppl with cancer. This is attack on our health. We all must wake up asap
Thank you Jeff
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aaronr5284
Hey folks, I have medical condition that means I cannot lift more than 10lbs for the upper body, I can still do legs. I wll be unable to lift for 6 weeks. How do I maintain my physique, while being physically unable to lift upper body I cannot do pushups, or pull ups or any modified body weight workout at home for upper body, and I have some phsyical restrictions that prevent me from moving my arms above my head. hope someone see's this. Im thinking just work on flexibility and leg day for 6 weeks
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athleanx
At 62-years of age, I have been faithfully following your program since I was 59-years old.
Earlier in the week my wife (since 1997) started to complain about lower back pain upon waking up. Because she sits all day for her job from the Home office, I realized that it was not our mattress.
I had her start doing the reverse-hyper leg lifts just a week ago and she now states that the lower back pain is gone.
Peace in the household. Thanks again, Jeff!
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Meckiffe1976
Hi, I'm M63 and do a regular women's style bootcamp where they emphasize lunges, balance, jumping and lower half activities. These exercises look like helpful additions to do at home. Thanks for going past the social media looks based stuff and showing us some semi-physio, semi-exercise moves for flexibility and adaption. especially the eyes closed stuff. The younger guys would do well to take note, although I fear they won't!
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atosov
Some people (I am one) lack hearing, and therefore a functional organ of balance, on one side. For me, at least, a balance exercise with the eyes closed is simply impossible. If I close my eyes while standing on one foot, it is only a second or two before I wobble to such an extent that I have to put the other foot down. Is there any exercise for those with single-sided deafness to improve their balance
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matt4593
I watch your videos all the time but I have a question and I hope you can answer it if you see it.
But I've been dealing with a frozen shoulder and it's really affecting my every day activities work and the gym and it's quite painful I've been doing stretches and icing it but it feels like it's not helping.
Do you have any advice or exercises to possibly help with this.
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brucemacmillan9581
I'm 73 and I can do a passive hang for about 30 seconds. Sometimes a bit longer before my grip slips. I'll repeat it after a minute rest, but I can't manage 30 seconds on the repeat. Maybe 15 or 20 seconds. I always do the hang at the end of a 2 hour gym sesh btw. Maybe I could do a longer hang if I did it at the start Anyway, I'll also try an active hang next time.
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lambrosstamos4494
Seriously Jeff, you should come up with a program for the seventy (70) year old who has never trained, he doesn't have a gym membership, but he is willing to do something at home with minimum equipment, let's say some light DBs and an elastic band. Just to help him start fighting myopenia and improve VO2 max. An appetizer that will eventually get him to the gym.
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athleanx
Tricky question because we can plan, but who knows what will happen. My plan is to live up to 90 with a great fully functional body, and I am doing everything I can to make it happen. However, if something goes sideways in my 70s or 80s, I'm not the type that will take a shortcut to hell. I'll bit my teeth and keep going with whatever I have left functioning. ;)
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paulbunyan1682
1000% Living shorter time and feel amazing!
I have watched family members die following debilitating events/illness. Not only is it hard for the person that is afflicted, but it’s also difficult on the loved ones that are the caregivers. It’s very difficult to watch a beloved family member suffer their way into the freedom of death.
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challengeaging
I would also add a VOR(vestibular ocular reflex) upon standing on one leg prior to eyes closed, this will add some layers of neural signaling prior to shutting down 45 % off all information coming into the brain by closing your eyes. Great info and I will utilize these into my workouts, and I just turned 78. Thanks
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shawnfaust2165
If it was a 10 year difference, I might opt for some reduced physical capacity. But, in general, I do agree that quality is vital to actually enjoying a longer lifespan. So, if my life was shortened by a year or 2, I would definitely go with the shortened, healthier life.
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tedchew696
Dude! Please make a plan like AX1 for guys over 40, 50, etc. I'm 55, and everything breaks after each workout. I fix my back, the hips go. I fix the hips, the wrists go. I fix the wrists, elbows. You get the idea. Thank you for your videos! I bought Beast, but i can't do it.
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johnf8609
Great advice Jeff. As a 70 yo guy I can tell you balance and mobility gets a little tougher as you get older. I started to take yoga classes 2-3x a week six years ago. We do similar exercises in class. I think it has been great to do on your resistance training rest days.
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marcoolinho
I am well over 40. If I were 20 I would laugh at this because of being ignorant and take youth and health for granted. Now, I will implement as much of these exercise devices as I can. Thank you for another quality video. You keep posting and I will keep watching.
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thewatcher6388
As a therapist. these are pretty much straight up the same home program, I give most of my clients.
This is literally one of, if not the best, functional movement, stretch, and strengthening videos I have watched.
Really doesn't need to be complicated.
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themightypen1530
The thumbnail is AI but it isn't entirely a lie. I met a man who was 79 years old and absolutely shredded. Hands and face of an old man, body of a Greek god. That was 17 years ago, he's probably dead now but I bet he left a damn good looking corpse.
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zipazip
Hey Jeff, thanks for another great video!
As a dad age 44, I just started working out (losing weight, getting in shape for longevity. How often should I do those exercises besides workouts And should I do them first thing in the morning Happy Father's Day!
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