Some seniors may be under the mistaken impression that strength training is only for younger adults and now that they have reached their golden years, they no longer need strength exercises. The truth is that strength training comes with benefits across a wide range of age groups, including seniors. For one thing, it can help to improve your physique by reducing the loss of muscle mass that comes naturally with age. There are also other health benefits of strength exercises for seniors that include improved posture and stability, better mental health, increased bone density, and more.
We all know how to do squats, but this one comes with a twist. Standing directly in front of a chair with your legs hip-width apart, squat until you touch the chair or sit down on it completely. At the point where you make contact with the chair, your upper body should be leaning forward slightly. Keep your weight on your heels to avoid putting undue pressure on your knee joints.
Instead of doing a full-out plank, these modified side planks can be easier for seniors and help to improve the muscles in your hips and shoulders. All you need to do is lie on your side, with your weight propped up by your elbow. Ensure that your arm is at a 90-degree angle. With your knees or your feet providing additional support – you can do this in any way that’s comfortable for you – lift your hips off the floor and hold for as long as you can. Do a few repetitions and switch to the other side.
Wall Push Ups
A relook at the classic push up, wall pushups are easier to accomplish and come with many strength training benefits. Rest your hands against a wall at shoulder height, ensuring they are shoulder-width apart. In this position, you should be about 2 feet away from the wall. Keep your body straight while you lower yourself towards the wall, letting your heels rise off the floor slightly. Return to the original position and do a few repetitions.
This simple exercise can help to keep back pain at bay by training the lower back muscles. Lean your upper body flat against a wall, keeping your feet 3 to 6 inches away from the wall. With the back of your head against the wall, slowly raise your arms in a “W” shape, the way you would when making a snow angel. Ensure that your arms adhere to the wall at all times. Slowly raise and repeat.
Experience Our Dimensions Health & Fitness Program at Conservatory At Plano
If you are looking to make the move to a senior living community where you can keep healthy and active, look no further than Conservatory At Plano. Our Dimensions health & fitness program have been designed with your needs in mind, encompassing many exciting daily activities and complementary health screenings. If you would like more information, please feel free to schedule a tour with us.