What is the best way for a senior to strength train?
Seniors must have a healthy lifestyle. It will help them reduce chronic diseases such as diabetes, heart diseases, arthritis, osteoporosis, and obesity. The disease control and prevention centers suggest 150 minutes of moderate activity to condition your muscles and improve flexibility or balance.
Protect Your Joints
If you are over 50 and have joint pain, be sure to have motion movement so that your muscles will control your body while moving. So all the upholstered circuit machines are not suitable; you have to get at and be more active. Step, squat, jog, hop and skip, lunge, walk.
Do exercises that are not painful but are fun. Start with body weight exercises to learn proper form and reduce the risk of injury. Before lifting extra weight, it is essential to handle your body weight. Start with the following exercises:
• Push-ups (against the wall or on your toes or your knees)
• Shoulder presses (try to reach your hands in the air or with water bottles)
• Bicycle crunches (two or three sets of 10 to 15 reps three times a week)
If you want to avoid injury, add balance and flexibility exercises. Do an activity that tackles a bit of everything. If you focus on mobility and flexibility of the whole body, then you will gain more strength. Jeff Warley, who trains at 50 Grand Health and Fitness, suggest single-leg balance reach. You should bring one knee up raise your foot to the height of your leg’s ankle. Bend the knee of your supporting leg gradually to a small degree, extend the raised leg outward, then bring it to the first poses, repeat this action, and then switch legs.