3. Squat jumps (Works: legs, core, butt)
What you need: a forgiving landing surface (a rubber mat or grass field)
How to do it: Stand with feet hip-width apart; begin to lower yourself towards the ground until your heels start to lift off the floor, keeping your back flat and eyes straight ahead. Pause only briefly at the bottom of this phase and then jump up quickly, fully extending your legs, then land softly on your mid-foot and roll back towards your heels. Keep your abdominals engaged and your back straight throughout the movement. Start with small jumps for 10 to 15 reps.
Why you need it: As we age we tend to do fewer activities quickly, which results in diminishing fast-twitch muscle fibers, says Holland. This exercise uses those fibers and keeps them functioning.
Published May 2012, Prevention
Updated May 2012