Скачать или смотреть Every woman should be able to do 11 push ups… why/ tips 🙌

How many push ups can you do? 🤔 ⬇️⬇️⬇️

Because push ups engage the upper body and core, they are an excellent body weight exercise.

👉 Mel Robins and Dr Vonda Wright (an orthopedic surgeon who specializes in longevity) have started a push up challenge for women. The goal is for women to be able to do 11 push ups as a true indication of strength and wellness (this is dependent on age, specifically those 50+… but I think we can all benefit from the ability to do more push ups).

👉One Harvard study done in 2019 and published in Jama Network Open showed that men able to do more than 40 push-ups had a 96% reduced risk of cardiovascular disease events compared to those who could do less than 10 push ups.

⭐️ It is important to know that when you have upper body strength, you are more likely to maintain functional independence as you age. And more muscle in the upper body means improved posture, less pain, improved power with movements, improved body composition, and reduced risk of chronic disease. 👏

And let’s not forget the wellness benefits that comes with more strength- including improved confidence and self esteem, less risk for anxiety and depression, even enhanced cognitive function. 🧠

😖 If you struggle with push ups, do not worry! Start small and work your way up. Consistency is key- and if you can start now on your knees (or on the wall), keep trying to increase your reps until you get to 3 sets of 10-12.

The ultimate goal is to be able to do at least 11 regular push ups (even more if you are younger than 50 years old- my goal is 25 and I am 46). But your goal can be 11-15. The point is you are staying consistent, and you are STRENGTHENING your body. 💪

👉 When you combine push ups with other movements such as squats, deadlifts, lunges, rows, and overhead presses (with axillary movements like biceps, triceps, shoulder raises, etc.), targeting the entire body at least TWICE per week, you will be well on your way to entering your midlife well ahead of the curve. 🙌

👉 Never forget the importance of quality nutrition, sleep, hydration and stress management.

Be sure to follow along ‪@jenniferschwomeyer‬ for more tips to thrive in your 40s+. ❤️