The Blue Zones Diet was created by Dan Buettner to help teach people how to live a healthy, active life into their 90s or 100s. The author and researcher of this diet traveled the world and spoke with the longest-living people on the planet to determine the most important lessons to living a longer life. While on the Blue Zones Diet, Buettner states that exercise has several different functions. Cardiovascular exercises increases the body’s ability to process oxygen, antigravity exercises that increase bone strength help prevent osteoporosis and exercises likes yoga help improve balance which can reduce the risk of falls. The Blue Zones Diet advises individuals to workout 30 to 60 minutes five times a week. Below are several exercises to help increase muscle mass and improve bone strength.
Squat and Row
Start by standing straight with feet hip-width apart and a dumbbell in each hand. Arms should be by your sides with palms facing in. Slowly sit backwards as you lower into the squat. Pause when your thighs are parallel to the floor and pull the weights up towards your waist until your elbows form a 90-degree angle. Lower the weights and return to standing. Complete 12 repetitions.
Chest Press and Crunch
Begin by lying on your back on the floor with a dumbbell in each arm. Knees should be bent and feet hip-width apart. Hold weights out parallel to your chest with elbows bent to 90-degrees. Palms should be facing your feet. Slowly press the weight up towards the ceiling while you contract your abdominal muscles and lift your shoulder blades a few inches up off the floor. Hold for 2 seconds and slowly return to the start. Repeat 12 times.
Curl and Tricep Extension
Begin by standing with feet shoulder-width apart while holding dumbbells in each hand. Arms should be down by your side near your thighs with palms facing in. Slowly sit back into a squat while you curl the weight to the front of your body and up towards your shoulders. Remaining in the squat, bring your elbows close to the side of your body while keeping elbows bent. Slowly extend your arms back behind you until your arms are straight and you feel the weight in your triceps. Return to the beginning of the exercise. Continue to complete the bicep curl and then the tricep extension for 12 repetitions. Remaining in the squat throughout the entire exercise.
Lunge and Shoulder Press
Starting this exercise by standing with feet shoulder-width apart with a dumbbell in each hand. Arms should be up at your shoulders with palms facing out. Take a step forward with your right foot. When the foot touches the floor, drop your body into a lunge so that both knees form a 90-degree angle. When in lunge position, press your arms overhead until elbows are straight. Bring arms back down and return to standing. Complete 6 lunges on each leg.