The two strength exercises seniors should try and do regularly.
It is recommended that we older folks add a strength training routine to our exercise regimen. The following recommendations are for those who would like to do some strength training, but do not know where to start. The exercises offered below assume no prior knowledge, are easy to follow and can be done by almost anyone. Let me be clear that I am not a certified physical trainer, and the suggestions below are based on my own learning and experience. Also, if you have not been active, see your physician for a check-up and take his or her advice.
Why strength training? Strength training maintains and improves muscle mass, which is lost through age and inactivity. It also improves functional movement, enabling older adults to walk farther, have better balance, stand up without assistance and prevent falls that are the result of weak muscles. It can also improve body composition and mental health.
Before you start any strength training you should be already doing some regular activity like walking. Start walking in your home, in the mall or on safe sidewalks. Try to progress to at least 30 minutes a day. When you have been regularly walking for a couple of weeks, try adding the following body weight exercises for strength training.
For the beginner, I recommend two basic body weight exercises, the push-up and the squat. You can start with assisted versions of these exercises. Do the push-up one day and the squat the next day. Do it daily and take one day or the weekend off.
The Push-up
If you are new to push-ups try doing them against a wall first. Stand facing a wall and place your palms a little wider than shoulder width on the wall. Your arms would be fully extended when you do this, and you should stand comfortably away from the wall. With your feet in place, bend your arms bringing your body towards the wall, then push with your arms to your starting position. Breathe in as you go towards the wall and exhale as you push out. Do as many as you can. Aim to eventually reach at least twenty each time you do the exercise.
If the wall is easy for you, move to the floor. Start doing the push-up with your knees and palms on the ground and then progress to the unassisted version with toes and palms on the ground. Go as low as your body allows. Keep your abdominals tight.
You need never progress to the unassisted version below if the assisted version is all you can manage. Just do as many as you can in one go and stop. Aim to eventually do a minimum of twenty a day and increase according to your fitness level. Stop if you feel faint, tired, or dizzy. The push-up works the muscles in the chest (pectorals), shoulders (deltoids), back of your arms (triceps), and abdominals.
The Squat
If you find you tend to lose your balance doing the squat, try holding on to a sturdy chair for support. Do not try to go too low at first. Progress comfortably and slowly. Aim eventually to have your thighs as close to parallel to the floor as possible, but do not worry if you cannot get there. Do what your body will allow you to do. Keep your abdominals tight and your back straight. Again, just do as many as you can in one go. Aim to eventually be able to do at least twenty whenever you do the exercise. Stop if you feel faint, tired, or dizzy. Once you are used to the exercise and have the proper balance, try doing it unassisted, with a chair or other support within reach. The squat works the muscles in the thighs (quadriceps and hamstrings), glutes (buttocks), abdominals and calves.
For us older folk these are the two basic exercises we need. You may also want to add the following two exercises to strengthen your calves, shins, and ankles.
Strengthening the Calves, Shins and Ankles
The first is the heel raise. Lean against a wall or door frame and with the legs straight, lift your heels as high as you can manage, and then lower them. Do one set of as many as you can.
For the second one, lean your back against a wall or door frame with your legs straight and feet slightly in front of you. With your heels on the ground as your pivot, raise the front of your feet as high as you can manage, and then lower them. Do one set of as many as you can. Each exercise should only take a minute to do.
Why only one set? At our age, I believe one good set to muscle exhaustion is all we need. Doing one set is also easy to stick to. You may of course choose to do three sets of eight to ten repetitions of each exercise if you really want or prefer to. Just try and keep up with it. Your purpose is to start doing something consistently and regularly. We are not looking to bulk up our muscles, just to regularly challenge and strengthen them.
My own routine at aged 73 includes a couple of body weight exercises coupled with strength exercises using latex resistance bands. I only do one set each and my workout takes no more than twenty minutes a day. I will publish my routine and some of the resistance band exercises in an upcoming post on Crow’s Feet.
