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Resistance training helps maintain mobility, strength and self-reliance, thus lessening your chances of injury. Choosing the right exercises and watching your technique can improve your strength in just minutes a day.
I train clients in their 60s, 70s and 80s who enjoy biking, hiking and even skiing. The underlying factor in their enjoyment is strength maintenance. Although individuals who have osteoporosis, arthritis or other musculoskeletal problems feel discouraged and fearful of resistance training, they can benefit from functional range of motion and by keeping their bones strong.
Consult a doctor before starting any exercise program.
SQUATS: (strengthens buttocks, quadriceps and hamstrings) Stand with your back to a chair and feet shoulder-width apart. Bend the knees and lower your rear as if to sit down without actually touching the chair. Pause and stand back up. Repeat 8-12 times. Be sure to keep your knees behind your toes and your weight on your heels and head looking forward.
MODIFIED PUSH-UPS: (strengthens chest, back of arms and front of shoulders) Stand at arms? length from a wall with feet slightly apart. Place your hands on the wall at shoulder height keeping your elbows slightly bent. Keeping your torso straight, your core (abdomen and lower back) tight, slowly lower your chest towards the wall, letting the elbows bend to the sides. Pause at the bottom and return to starting position. Inhale as you lower and exhale as you push up. Repeat 8-12 times.
SUPERMAN: (strengthens lower back) Lie on the floor with your arms at your sides, head and chin down, buttocks and legs relaxed. Exhaling, lift your torso, keeping your chin tucked and shoulders relaxed. Focus on the lower back muscles squeezing you up lifting slightly off the floor. Do not try to lift too high, as it's only meant to be a small movement. Pause at the top and then lower down. Repeat 12 times.