Do this 15-minute strength workout to stay FIT and ENERGIZED during the busy Holiday Season!

The holiday season is here, and with it comes the chaos—endless to-do lists, parties, travel, and not enough hours in the day. But your self-care and weekly workouts don’t have to take a backseat during the busiest time of year. Do this 15-minute holiday strength training for a longevity workout. It’s your secret weapon to staying strong, fit, and healthy, no matter how packed your schedule gets.

In just 15 minutes, you can build strength, boost your energy, and pave the way for a healthier, longer life! This little sweat session is so fast that you can easily sneak it between wrapping presents. And the best part? It’s all bodyweight exercises, so you can enjoy it anywhere—whether in your living room, hotel room, or basement!

How strength training benefits longevity and aging well

Cardio, the hype for staying healthy, often neglects the valid key to aging well: your muscles. Adults over 65 who strength trained two to six times a week lived longer, regardless of cardio, according to an October 2022 study in JAMA Network Open

Why want to know about the longevity boost? Strength training enhances muscle strength and balance and improves flexibility, bone density, brain health, and overall mood. Plus, it significantly reduces your risk of injuries and chronic conditions diseases.

Let’s take a closer look at each benefit:

1. It keeps your brain sharp

Strength training provides remarkable benefits for both your muscles and your brain. According to the National Institute on Aging, building strength is linked to a lower risk of Alzheimer’s and cognitive decline in older adults. To sum up, staying strong can be a fantastic way to keep your mind sharp as you age, helping to prevent or slow down any cognitive challenges.

2. It lifts your mood

Feeling feeling a bit down? Why not pump some iron? Strength training is a fantastic way to trigger the release of endorphins—your body’s little mood boosters! Plus, research shows it helps to reduce anxiety, fight off depression, and even enhance brain function, especially in older adults, per Vail Health.

3. It maintains muscle and bone health

We lose muscle mass and bone density as we age, but strength training can slow this. The Mayo Clinic states it strengthens bones, reducing osteoporosis risk. According to UW Medicine, it also boosts metabolism, controls weight, and improves energy, helping maintain independence and activity levels.

4. It improves balance and prevents injuries

Strong muscles strengthen joints, improve balance and mobility, and reduce falls, especially important as you age, according to the Mayo Clinic. One in four seniors stumbles yearly, with falls as the leading cause of injuries and deaths in those 65 and older, per the Centers for Disease Control Prevention

The takeaway: By building stronger muscles and joints, you’ll enjoy improved mobility, greater independence, and a lower risk of injury as you embrace your golden years.

5. It lowers the risk of chronic illness

Strength training helps protect against common chronic conditions that often affect older adults, according to UW Medicine

• Heart disease: Strength training is a fantastic way to help reduce body fat, lower blood pressure, and improve cholesterol levels—all critical factors for keeping your heart healthy disease

• Diabetes: Strength training is an excellent way to build muscle, which helps your body use blood sugar more effectively. This can significantly cut the risk of developing type 2 diabetes.

• Arthritis: Robust muscles stabilize joints, alleviating discomfort and stiffness.

6. It may reduce cancer risk

Resistance training might even help protect against certain cancers. A September 2019 paper2 in Medicine and Science in Sports and Exercise found a connection between weightlifting and a lower risk of colon and kidney cancer. Other research suggests that strength training twice a week can reduce your chance of dying from cancer by 31 percent, according to the National Foundation for Cancer Research.

Pro Tip: : To boost your fitness journey, think about combining strength training with some cardio! The JAMA study we discussed earlier highlights that mixing both workouts leads to the best outcomes. If you’re eager to age gracefully, including both in your weekly routine is a great idea.

THE 15-MINUTE ROUTINE

This 15-minute bodyweight routine targets all major muscle groups to build strength and promote smoother aging. It can be equipment-free anywhere—hotel rooms, guest bedrooms, or holiday locations—allowing quick sessions without missing too much of the season fun!

DEAD BUG

Direction: 

1. Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees with shins parallel to the floor.

2. Engage your core. Tilt your pelvis to the floor and feel your lower back on the floor.

3. Slowly extend your left leg and lower your foot toward the floor while lowering your right arm overhead.

4. Return to the starting position and repeat with the opposite arm and leg.

5. Continue alternating sides, keeping your movements slow and controlled.

PRONE PULLDOWN

Direction:  

1. Lie facedown with your legs behind you and your arms in front of you.

2. Engage your core, then lift your legs and upper body a few inches off the floor.

3. Pull your arms down, leading with your elbows and tucking it into your back pocket and squeeze your shoulder blades.

4. Hold for 1-2 seconds, then extend your arms.

5. Repeat.

PUSHUPS

Direction: 

1. Start in an all-fours position with your shoulders stacked over your wrists and hips stacked over your knees. 

2. Engage your core glutes, and step back one foot at a time to come into a high plank.

3. Bend your elbows at a 45-degree angle to your body, lower your torso, and lead your sternum slightly forward, not vertically to the floor.

4. Keeping your body in one straight line, press into your palms and push the floor away from you to come back up to a high plank.

5. Repeat.

REVERSE LUNGES

Direction: 

1. Stand with your feet hip-width apart and your hands clasped in front of your chest. 

2. Step your right foot back while simultaneously bending your left knee and lowering your hips, dropping into a lunge. Keep your torso straight and core engaged.

3. Stop when your left knee is at a 90-degree angle, and your left thigh is parallel to the floor.

4. Pause slightly and press into your left heel, squeezing your glutes to stand up. Then, bring your right leg back to the starting position. 

5. Repeat on the opposite leg. 

6. Continue alternating sides for the allotted amount of time.

SIDE LUNGES

Direction: 

1. Stand with your feet wide, toes slightly turned out.

2. Shift your weight to the right side, bending your right knee deeply while extending your left leg.

3. Sit your hips backward and lower as far as possible, focusing on engaging the outer hip and abductor.

4. Push through your bent leg to return to standing. Do 8-12 repetitions

5. Repeat, and do the left side.