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Strength Training for Seniors: Stronger After 40

Your twilight years may be approaching but that isn’t a reason to tie your shoelaces loose, or worse, hang up those walking shoes for good. In fact, as you grow older, keeping active is exactly what your body needs to maintain mobility, endurance, and to prolong your independence. Of course, keeping fit doesn’t mean you have to go beast mode at the gym or train for an Ironman. The aim is for you to enjoy your golden years and the best strategy is to keep fit by exercising regularly.

A study shows that high-levels of exercise can in fact improve heart function among elders. It can also boost energy and manage symptoms of illnesses or pain. You can even reverse the effects of aging just by allotting just 10 to 20 minutes a day in movement.

The Centers for Disease Control and Prevention of the United States suggests that strength training for most older adults helps lessen the symptoms of chronic conditions such as arthritis, osteoporosis, diabetes, obesity, back pain and even depression. Another good news is that the rewards of strength training doesn’t require you to do strenuous workouts or signing up for the gym. The most simple and beneficial exercises can be done within the comfort of one’s home.

For your safety, however, be sure to talk to your doctor or a fitness expert to ensure proper technique before you begin a new exercise regimen.

5 Senior-Friendly Strength Exercises

*WE CAN USE INFOGRAPHIC HERE WITH ILLUSTRATIONS OF THE EXERCISE* (kindly refer to the attached gif files)

  1. Lying Hip Bridges- This exercise strengthens your rear muscles called the glutes, also the biggest muscle group in your body.
  2. Squats- This move focuses on the core which will be a great help when climbing the stairs or picking something up from the ground.
  3. Wall-Push Ups- Arm power? Still got them! This is a modified version of the classic floor push-ups.
  4. Toe-Stands- For improved stability and balance, this simple move strengthens your ankles and calves.
  5. Dead Bugs- The last exercise might look easy because you may be lying down, but this one has great overall impact on one’s core.

References:

https://www.captel.com/2018/08/strength-training-exercises-for-seniors/

https://www.readersdigest.ca/health/fitness/best-exercises-for-seniors/

https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf