Exercise scientists and personal trainers have identified seven key movements that can significantly enhance physical health and longevity. These exercises, referred to as “super movements,” are essential for building strength, cardiovascular fitness, and mobility. According to Amelia Phillips, co-founder of the functional health platform Vitality360, there is no single exercise that addresses all aspects of fitness, but certain movements yield a greater return on investment in terms of time and effort.
The Power of the Squat
The squat has been nominated as a leading super movement by fitness experts. Phillips notes, “From a strength perspective, the two moves that deliver the most bang for buck are the squat pattern and the deadlift.” The squat engages the largest muscle groups in the body, particularly the quadriceps and glutes. This makes it an effective exercise for building strength and functionality.
Raph Freedman, co-founder of Lockeroom Gym in Sydney, emphasizes the squat’s importance for maintaining independence as one ages. “The ability to get up off the floor is one of the strongest indicators of healthy aging,” he explains. Beginners should focus on mastering their form before adding weight, as proper technique is crucial to prevent injury.
Deadlifts and Their Benefits
The deadlift is another vital strength exercise that contributes to bone density and overall strength. Phillips describes it as a functional movement that works the posterior chain muscles, including the back, glutes, hamstrings, and core. This exercise also enhances neuromuscular strength, which is essential for balance and coordination.
For women, a good benchmark is being able to deadlift their body weight for ten repetitions. However, Phillips advises that this is a long-term goal rather than a starting point. Beginners may begin with lighter weights, such as kettlebells, or practice movements like the “drinking bird,” which involves balancing on one leg while hinging forward.
Incorporating Plyometrics
Freedman advocates for plyometric exercises, such as box jumps, as another super movement. These explosive movements are rarely practiced in daily life, yet they are vital for maintaining agility and preventing falls as one ages. He suggests focusing on speed and maintaining good form rather than exhausting oneself during these exercises.
The Importance of Running
Slow running, often overlooked in favor of high-intensity workouts, is highlighted by Freedman as a key exercise for building cardiovascular fitness. Easy-paced running allows the body to adapt and improve mitochondrial function, turning food into energy more efficiently. Phillips adds that successful running should feel enjoyable, emphasizing the importance of consistency over intensity.
For beginners, alternating between walking and gentle jogging can provide a solid foundation. The goal should be to elevate the heart rate while enjoying the activity.
Maximizing Sprinting for Fitness
Sprint training plays a crucial role in improving cardiovascular health and increasing VO2 max, which measures the maximum volume of oxygen the body can utilize during intense exercise. Phillips recommends starting with intervals of 30 seconds of hard running followed by 30 seconds of rest, repeating this cycle five to ten times.
Research from the Queensland Brain Institute in 2024 found that older adults who engaged in high-intensity interval training experienced significant changes in brain structure related to memory and learning.
Functional Movements and Core Strength
The farmer’s carry, which involves carrying heavy weights while maintaining proper posture, is another key exercise. This movement enhances grip strength, core stability, and overall functional fitness. Freedman notes that grip strength is crucial for longevity and injury prevention.
Lastly, the sun salutation, a simple yoga sequence, promotes flexibility and balance. Phillips points out that this movement puts joints through their full range of motion and can be a great addition to any fitness routine.
Balancing Fitness Approaches
Experts caution against an all-or-nothing approach to exercise. Phillips advises that fear of certain movements, like box jumps, can indicate a need for more varied training. Freedman echoes this sentiment, noting that neglecting components of fitness like mobility or cardiovascular work can lead to injuries.
Ultimately, a combination of strength training, cardiovascular workouts, and flexibility exercises is essential for a well-rounded fitness regimen. By incorporating these seven super movements into a regular exercise routine, individuals can work towards a longer, stronger life.
