Strength Training For Seniors

If you are a senior, one of the best thing you can do for your health is strength training. Performing resistance exercises has a myriad of benefits. You can maintain a healthy done mass level, improve balance, strengthen connective tissue and improve posture just to name a few.

Basically strength training makes it easier for you to go about your everyday life. Walking, climbing stairs, getting up from a chair and moving around in general becomes much easier. This article outlines safe strength training exercises for seniors. Always consult your physician before trying any new diet or exercise.

The first step is to find exercises that you can easily do. If you aren’t strong enough or too frail to perform the strength exercises I mention, there are still many alternatives left for you to explore. In time you may be able to work your way up to the beginner level exercises outlined below. If these exercises aren’t challenging enough for you, there are many more strenuous exercise you can try out.

Knee Extensions

You can do these with or without weights. Knee extensions will help you fortify your knees. This is a great way to improve balance and avoid falls. By building knee strength you can walk and climb stairs much with greater ease.

1.     Sit on a chair with your knees bent and your back straight.

2.     Gradually straighten your left leg forward and hold that position for 5 seconds before lowering it back to the original position.

3.     Repeat the same movement with your right leg.

4.     Do this for 10 repetitions on each leg.

5.     If you want a more challenging version of this exercise, add some ankle weights.

When choosing weight, go for enough weight where you can’t do more than 15 reps per leg. As you gain strength, add more weight.

Half Squat Against a Wall

Squatting is beneficial for hip flexibility as well as strength in your hip flexors and quads. This helps your ability to walk and the ability to stand up from sitting. After a few weeks you may also notice improvement in balance as well.

It’s extremely important to maintain good posture and never bend your knees past your toes when doing this exercise. Before trying a half squat, make sure you can comfortably do a partial squat. Once you are ready, complete the steps below.

1.     Bend your knees and slide your buttocks down the wall. Align your knees with the center of your foot, and don’t bend your knee past the toes.

2.     If you can, move your feet further away from the wall and lower yourself into a seated position, as if there was an invisible chair supporting you.

3.     Hold your position for 5 seconds before standing back up.

4.     Repeat this 10 or 20 times

When you can comfortably do 20 reps with good form, you can add weight by holding dumbells in your hands.

Bicep Curl

Bicep curls should be done with weight that matches your current strength level. For those of you just starting out, five pound dumbbells will do the trick. You want the weight to be heavy enough that you are exhausted after 10 to 12 repetitions. 

1.     Sit in a chair with your back straight. You can help maintain good posture by envisioning your sternum moving back toward your spine.

2.     With a dumbbell in each hand keep your palms facing away from you, elbows in and shoulders relaxed.

3.     Isolate your bicep muscle by bending your arm at the elbow and lift the dumbbell about 3 quarters of the way toward your shoulder.

4.     Try to keep your shoulders stationary and your elbows at your sides.

5.     Breathe out as you lift, and breathe in when you lower the weights.

6.     Do 10 to 12 reps

 

Sit Backs

This exercise strengthens the core, allowing you to have greater mobility for everyday movements like rising from a sitting position. This exercise is done on the floor, so you may want to find a soft surface like a yoga mat to lay on.

1.     Begin in a seated position on the floor, with your knees bent and your arms wrapped around your knees, as if you are giving yourself a hug.  

2.     Slowly sit back as far as you can without straining. Don’t push yourself, you may only need to move a few inches.

3.     Try to focus on your core and don’t round your back. It’s helpful to have someone to hold your feet to the floor, to prevent them from lifting off the ground.

4.     Repeat 10 times

Always speak with your doctor before trying a new exercise routine. Your health care provider will work with you to determine which exercises are safe and can help you accomplish your goals. Total Home Health can connect you with experienced health care experts who are ready to help you live a long, healthy and fulfilling life. Join Total Home Health today to jumpstart your health care plan.