Your upper body produces pushing, pulling and rotational movements that require your lower body to generate initially. Strength, stability and balance originate from your lower body and transfer to your upper body, according to physical therapist Gray Cook, author of "Athletic Body in Balance." When elderly people want to improve upper body strength and flexibility, they must also incorporate some lower body work, too.
Core Function
Your core consists of muscles and connective tissues in your abdomen, back, hip and parts of the upper thighs. It transfers energy from your lower body to your upper body like a power conduit and stabilizes your body to maintain its posture and from moving out of alignment, according to Coach Vern Gambetta, author of "Athletic Development." For example, lifting a heavy weight over your head is easier if you lift it with your legs and hips together rather than lifting it with your arms and shoulders alone.
Standing Dumbbell Press
Stand with your legs shoulder-width apart, and hold two 15-lb. dumbbells in both hands with your elbows close to the center of your body. Bend your legs slightly to generate force, and push them against the ground. Exhale to lift the weights over your head at the same time. Lower the dumbbells down to your shoulders, and bend your legs slightly to absorb some of the force. Perform 8 to 10 reps for three sets.
Incline Pull-ups
Use a Smith machine or a low-hanging straight bar that is about 2 to 3 feet off the ground. Grab both bars and crawl under it. Put your feet about hip-width apart and flat on the ground. Position your chest underneath the bar, and push your buttocks up. Exhale and pull yourself up until your chest almost touches the bar. Lower yourself down for a three-second duration. Do not stick your neck up or drop your hips down. Perform 8 to 10 reps for three sets.
Incline Push-ups
Using the same bar for the pull-ups, place your hands about shoulder-width apart on the bar with your chest above it. Push your feet slightly apart with your heels off the ground. Lower your body toward the bar until your chest barely touches it. Keep your elbows close to your ribs. Exhale and push yourself up. Tighten your buttocks to keep your body in alignment. Perform 8 to 10 reps for three sets.
Considerations
These exercises are for healthy and active older adults. If you are new to exercise or have an existing medical condition, consult with an exercise professional about what you can do to start exercising.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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