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A Short Morning Exercise Routine Exceeds CrossFit's Strength-Building Effects After Age 50

A quick 8-minute exercise routine for fortifying muscles post-50, featuring gentle moves on the joints such as reverse lunges, push-ups transitioning to downward-facing dog, and Y-T raises.

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A Brief Warm-Up Routine Equals or Exceeds CrossFit's Strengthening Effects Past Age 50
A Brief Warm-Up Routine Equals or Exceeds CrossFit's Strengthening Effects Past Age 50

A Short Morning Exercise Routine Exceeds CrossFit's Strength-Building Effects After Age 50

The 8-Minute Morning Flow, a popular routine developed by Kelly Starrett and his wife, is an effective way to kickstart your day and improve mobility, prevent injuries, and build strength, especially for those aged 50 and above. This equipment-free workout requires only a small space for free movement and can be easily incorporated into your morning routine.

The routine consists of four exercises, each performed in a circuit format. Here's a breakdown of each exercise:

  1. Reverse Lunges (3 sets of 8 reps per leg): Stand with feet hip-width apart, then step back with your right foot and lower into a lunge, ensuring your chest remains lifted and the front knee is stacked above the ankle. Push through the front heel to return to the starting position, then repeat with the left foot.
  2. Push-Ups to Downward Dog (3 sets of 10 reps): Start in a high plank with hands under your shoulders and your body in a straight line. With a slight bend in your knees, hinge forward slightly at your hips. Lower your chest toward the floor, keeping your elbows tucked at a 45-degree angle. Transition into a downward dog position, then return to the starting position to complete one rep.
  3. Standing Y-T Arm Raises (3 sets of 12 reps): Stand with feet shoulder-width apart and arms at your sides. Raise your arms overhead into a "Y" position, squeezing your upper back, then lower them back down.
  4. Squat-to-Press with Bodyweight (3 sets of 10 reps): Stand tall with feet slightly wider than hip-width apart and hands at shoulder height in a "goalpost" position. Lower into a squat, then drive through your heels to stand tall, pressing your arms straight overhead at the same time. Lower your arms back down as you sink into your next squat.

To progress the routine, consider adding reps, slowing the tempo, or extending the circuit past 8 minutes once your body adapts. It's essential to focus on form rather than speed during the exercises, as this protects your joints and builds real strength.

Pairing the flow with a short walk, a healthy breakfast, or a hydration routine can maximize energy and recovery. Establishing a consistent routine of performing the flow at the same time each day can help make it as automatic as brushing your teeth. Spending an extra minute loosening your hips, shoulders, and spine before diving into the flow can be beneficial if you're exceptionally stiff.

The 8-Minute Morning Flow was developed by Kelly Starrett and his wife, who founded San Francisco CrossFit and the related orthopedic practice. They made movement techniques widely accessible through their online platform, MobilityWOD.com.

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