The American Academy of Family Physicians says seniors should exercise for at least 30 minutes almost every day. The academy further advocates 20 minutes of muscle strengthening exercises twice a week. When creating a muscle-building exercise plan, include exercises designed for an older body, taking health issues and abilities into consideration.
Strengthening Exercises
Strengthening exercises can help build muscle as they consist of performing repetitive motions that repeatedly engage the same muscles. Weights or elastic bands are used for resistance to speed up the muscle-building process. Strength training is vital for the elderly as it helps prevent loss of bone mass and improves stability. If you do not have access to dumbbells, use kitchen items such as cans of soup or gallon milk bottles filled to varying amounts.
Starting Out
When starting out, commit to training for at least 20 minutes, two or three times weekly. Some muscle soreness is likely to be experienced. When choosing an exercise, if you have difficulty performing eight repetitions, the weight is too heavy. Decrease the load. Once you find you are doing 15 repetitions with ease, increase the weight. Avoid performing strength exercises on two consecutive days as the muscles should be allowed time to recuperate.
Wrists
Sit on a chair with sturdy armrests. Hold your weight in your hand with your palm facing downward, allowing it to hang over the end of the armrest. Slowly bend your wrist upward, then back down. Repeat around 10 to 15 times, before switching to the other hand. Perform the exercise twice with each hand.
Shoulders
Perform this exercise standing or sitting in an armless chair. Place your feet flat on the floor at shoulder-width apart. Hold your weights at your sides with your palms facing inward. Raise both arms to the side until they are at shoulder height, exhaling as you do so. Hold your arms up for one second. Gradually lower your arms back to the starting position, while inhaling. Do this 10 to 15 times. Rest for a few minutes and repeat.
Thighs
Sit in a sturdy chair with a straight, supportive back. Place a rolled towel under your thighs over the edge of the chair for support. Breathe in. On exhaling, slowly extend one leg in front of you. Hold it as straight as you can without locking the knee. Hold in the position for one second, while pointing your toes at the ceiling. Inhale slowly as you lower the leg. Repeat 10 to 15 times with each leg. Rest for a few minutes and repeat.
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