You need five types of exercises to create a healthy body that supports longevity and independent living later in life. The same is true for advanced athletes seeking to optimize their human performance. These hold the foundation of health, fitness and wellness for nonathletes and athletes alike. No need to feel overwhelmed by hundreds of exercises. If you can break your workouts down to the following pillars of movement, you will see results for a lifetime:
5 Pillars of Movement
Push
Upper-body pushing exercises help us push away from objects and off the floor. Our pushing muscles are the chest, shoulders and triceps. Exercises such as pushups, dips, bench press and overhead press all work the pushing muscles in different planes of movement. Selecting one to two of these movements on upper-body training days is all you need.
Pull
Upper-body pulling exercises help us pull ourselves up from the floor or climb over an obstacle. Our pulling muscles are the upper back, biceps and grip muscles of the forearm. Exercises such as pullups, pulldowns, rows and bicep curls work the pulling muscles in different planes of motion. Grip is also an important element of fitness, with similar health screening statistical success as blood pressure. In fact, the highest risks for cardiovascular disease and mortality occur in individuals with both high blood pressure and lower grip strength.
Leg
While many leg exercises and muscle groups of this type exist, three are necessary for longevity of movement (walking), sitting and standing, and balance. Working the legs with squats, lunges and heel raises will cover the entire lower body, from the glutes to the feet. All are required for safety in movement. Another type of leg movement is the hip hinge, in which you bend at the waist to pick something up from the floor. A deadlift is a movement in this category, and it works the back side of the body from the lower back to the feet (and the grip). Continuing to practice good technique when picking up items from the floor will help us all reduce back pain.
Core
You have countless ways to develop the core system, but a few exercises offer the most results in other areas. Exercises such as one-hand farmer walks, in which you carry weight in one hand while walking, you develop balance, engage the core to maintain an upright stance and improve grip. Hanging from a bar and bringing the knees up (hanging knee-ups) also decompresses the spine, stretches the body, requires grip strength and works the hips/core connection. Follow up with a plank pose, and you have a circuit of exercises that engage the core system from top to bottom.
Cardio
Walk, bike, elliptical, swim, jog, stair stepper, or row. All are great for helping the heart and lungs become more efficient in how we move and breathe. Aerobic exercise does not have to be overcomplicated. Get moving to get the heart beating faster, lungs working better, and you will find you have more energy to do other activities. While all of the above are forms of resistance training that we need to build a foundation of strength. Cardio helps build heart muscle and supports everything from weight management to diabetes prevention to mental and emotional health.
5 Pillars Workout
Here’s a simple beginner workout that incorporates all five movement pillars. This routine can be performed two to three times per week, with a day of rest and mobility in between. Each exercise can be done for two to three sets of 10-15 repetitions, depending on your current fitness level. To progress to a more difficult workout, add weight, reps or sets, and time doing cardio.
- Push: Push-ups. Modified pushups (knees on floor) or wall pushups.
- Pull: Standing resistance band rows or assisted pullups using a sturdy chair under the pullup bar.
- Leg: Bodyweight squats, walking lunges and standing heel raises.
- Core: Plank holds (start with 10-20 seconds), and one-hand farmer’s walks with a light weight or household item.
- Cardio: Brisk walking for 10-20 minutes or cycling at a comfortable pace.
Remember to start with a gentle warmup, such as walking, jogging or biking for 5-10 minutes, and finish each session with a cool-down. As you get stronger, gradually increase the number of repetitions and sets and the duration of cardio. This balanced approach will help build strength, endurance and overall health for longevity. Check out more ideas for workouts and training tips to help you with improving health, fitness and adding longevity to your training goals at the Military.com Fitness Section.
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
