5 Strength Exercises Anyone Over 60 can start today
Strength training has so many positive effects on our bodies and our minds as we age. The benefits are well documented… go ahead and google “What are the benefits of strength training over age 50 or 60? Please use highly authoritative sources.” Hopefully, after perusing that response, you are convinced how important it is to incorporate strength and resistance training into your routine.
So if you’re brand new or been away for awhile … how can you get started today? Do these 5 simple things … and do them while making your coffee, in the shower, watching tv, waiting on the kids, standing in the grocery line… anywhere.
Arm Curls: Hold a water bottle or a grocery bag or a bag of potatoes in each hand, curl your arms up, and squeeze your bicep at the top and then lower your arms down. This exercise keeps your arms strong.
Wall Push-Ups: Stand facing a wall, place your hands shoulder-width apart, and gently push your body toward the wall and away. You can also do this leaning against a counter for a little more challenge. Keep your body straight as a board from the top of your head through your hips. This exercise works your chest, shoulders, and arms with minimal strain.
Seated Leg Lifts: Sit up straight in a sturdy chair, straighten one leg and lift that leg as high as you can, and hold it there for a few seconds before lowering. This simple move strengthens your thighs and helps maintain balance. For a double challenge, try to lift both legs at the same time. Yikes!
Chair Squats: Stand in front of a chair, lower yourself until you almost touch the seat, then stand back up. Keep your chest up, and push through your feet, particularly your heels. Chair squats build leg muscles and support mobility for daily activities.
Hinged I-Y-T raises: Stand with a bend forward at your hips, straight back, and so your upper body is not quite parallel to the floor. Hang your arms down in front of your face. With straight arms raise them up so your biceps come to your ears (this is the “I” position). Lower and raise your arms to a “Y” position. Lower and raise your arms to the “T” position so your hands are out to the side like bird wings. This exercise strengthens your back and arms, promoting better posture.
These are simple but VERY effective strength exercises. Always start slowly and use proper form.