Bodyweight exercise

Bodyweight exercises (also called bodyweight workouts) are

While some exercises may require equipment, most bodyweight exercises require none. For exercises requiring equipment, common household items (such as a bath towel for towel curls) are often sufficient, or substitutes may be improvised (for example, using a horizontal tree branch to perform pull-ups). As such, bodyweight exercises are convenient while traveling or on vacation, when access to a gym or specialized equipment may not be available.^[5] Another advantage of bodyweight training is that it entails no cost.^[1]

Disadvantages

As bodyweight exercises use an individual's own weight to provide movement resistance, the weight being lifted is never greater than one's own body weight, and this can limit new muscle growth. Other downsides are that bodyweight training may be daunting to novices.

Bodyweight exercise for older adults

Some bodyweight exercises have been shown to benefit not just the young, but elderly participants as well.^[6] Older people doing bodyweight exercises benefit through gains in muscle mass, in mobility, in bone density, as well as in reduced depression and improved sleep habits.^[7][8] It is also believed that bodyweight training may help diminish or even prevent cognitive decline as people age.^[5] In addition, the higher risk of falls seen in elderly people may be mitigated by bodyweight training. Exercises focusing on the legs and abdomen such as squats, lunges, and step ups are recommended to increase leg and core strength, in doing so, reduce the risk of falling.^[9] Bodyweight exercises provide multi-directional movement that mimics daily activities, and as such can be preferable to using weight machines.^[9]

See also

References