As we get older, it’s even more important to stay fit and keep healthy. You need to maintain your musculature, keep your bones strong, and work on mobility, coordination, and balance.
Unfortunately, many people simply find that their bodies can’t do what they used to do. This is natural, and it’s not a reason to give up. Instead of dwelling on what you can’t do, outsmart your body’s aches and pains by teaching it some new tricks.
Below you’ll find several conditioning exercises that will help you build strength and stay fit. In addition to these, it’s recommended to add some low-impact cardio exercises to increase your heart rate and burn calories. These can include walking, biking, and slide board exercises, as well as things like yoga and tai chi that improve balance.
(Always remember to warm up with a 5-minute walk or another low-impact aerobic exercise, and cool down afterwards by stretching your arms, legs, and back muscles.)
Overhead Push. This modified shoulder press helps you to strengthen your shoulders and arms, and can be great for people with back pain because it will also help your upper back. And, of course, practicing stretching your arms above you will make it easier to reach for those hard-to-get items on high shelves.
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Get two light dumbbells (or books, or soda cans – whatever works!) and sit straight up in a chair with your feet shoulder-width apart.
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With your hands facing forward, lift the dumbbells until they are level with your shoulders.
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Breathe out and raise the dumbbells above your heart until your arms are completely straight – but don’t lock your elbows!
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Briefly hold the weights there, then lower them back to shoulder level as you breathe in.
Repeat this 10 times for a complete set. If you feel like you can do more, rest for 1-2 minutes and try 10 more repetitions.
Leg extensions and curls. These two exercises are perfect for people with knee problems, because studies have shown that strength training actually helps with pain in the joints and ligaments. We’ll share two versions. Both involve using ankle weights.
Extensions
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Sit in a chair with your legs shoulder-width apart.
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Lift one leg until it is straight, then hold it there for 2 seconds.
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Slowly lower your leg back to the ground, counting to 4.
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Switch legs, and repeat for each leg 10 times.
Curls
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Stand behind a chair with your hands on the chair back.
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Bend your left leg, lifting the heel to your buttocks, and hold it there for 2 seconds.
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Lower the leg to the ground, counting to 4.
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Switch legs, and repeat for each leg 10 times.
Continue with these exercises and you’ll start noticing a difference after a couple of weeks. Really, the most important thing is to stay active and do what feels comfortable!
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