Strength Training Tips for Older Patients
The warm up is a very important step in exercising it helps prevent injury. Warming up also helps loosen your muscles and increases blood flow to your muscles as well. All you need is a five minute walk; you can also use a treadmill bike, stair stepper, etc. to get warmed up.
Squats are great for exercising the hips, thighs, and buttocks which help gain strength to make walking, jogging, and climbing easier. Stand in front of a sturdy chair, make sure feet are shoulder width apart and extend arms so they are out in front of you, bend your knees and lower your buttocks towards in the chair slowly, repeat squat ten times for 1 set, complete two sets.
Wall push ups
This exercise is easier than a regular push up though this will help strengthen arms, shoulders and chest. Find a clear wall and stand arms length away facing the wall. Bend your elbows and lower body toward the wall, slowly. Repeat the push up ten times for 1 set, complete two sets.
The toe stand will help by strengthening your calves and ankles which help restore your stability and balance. Spread your feet shoulder width apart, use any sturdy object for balance. Slowly push up on the balls of your feet and hold the position for a few seconds. Repeat 10 times for 1 set, complete two sets.
Finger marching helps strengthen the upper body and grip. This also helps boost flexibility in your back, arms, and shoulders. Sit on a chair facing forwards; slowly “walk” your fingers upward until they are above your head. Hold the position for about 10 seconds and you will feel it stretch your arms; back and chest, then release your arms.
Bicep curls will help with lifting and carrying items, chores, and walking distances with no problem. Stand or sit in a chair with a dumbbell in each hand (5lbs). Rotate forearms and slowly lift weight. Your palms should be facing in towards shoulders and keep upper arms and elbows close to your side. Repeat 10 times for 1 set, complete 2 sets.
Side hip raise
Side hip raises help target muscles that are in your hips, thighs, and buttocks. It also helps firm the lower body and strengthens hipbones. Stand behind a sturdy object, keep legs straight but do not lock your knees. Slowly lift your leg out to the side, keeping your leg straight. Alternate both legs ten times, then complete another set of ten for each leg.
Knee extensions help strengthen knees and helps with symptoms of arthritis by strengthening muscles in the thigh. You will need ankle weights for this exercise. Sit all the way back in a chair, point toes forward and flex foot and slowly lift your leg and count for a few seconds. Alternate legs and complete 10 times for each leg, two times.
The pelvic tilt improves posture and helps tighten your abdomen and buttocks. Lie flat on your back on the floor or on your bed. Slowly roll your pelvis toward your abdomen so that your hips and lower back are raised while your upper body is still flat on the floor/bed. Count for a few seconds. Repeat 10 times, twice.
Stretching is a great way to complete your workout. Stretching helps flexibility and relieves tension in your chest and shoulders. Stand with your arms at your sides and feet shoulder width apart. Extend both arms behind your back and grab both of your hands together. Hold the stretch for about 30 seconds and breathe throughout.
As we age, every day activities may not be as easy as it used to be; carrying groceries, walking through the park, stairs, etc. Strength training is also associated with reducing symptoms and prevention against diabetes, heart disease, obesity, and back and hip pain.
Strength training helps increase strength, energy, and helps prevent arthritis and osteoporosis along with playing roll in boosting vitality. Strength training helps everyday tasks become easier.
We have created a list from the CDC for easy and safe exercises that should be done 2-3 times a week.
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