As our bodies age, we lose muscle mass. Two to three sessions of muscle training per week is enough to reverse this progression and keep, or even gain muscle mass. It is never to late to start , so even if you have never done strength training, with your doctor's approval, you can start now. Perform one set of ten to fifteen repetitions for each exercise.
Biceps
Either standing, seated on the ground, or seated in a chair, start with bicep curls. With light weights in each hand, take your arms to a 45-degree angle with your elbows pressed firmly into your sides. Curl your fists up toward your shoulders, slowly and purposefully. Lower your hands back to the starting position slowly. Make sure not to squeeze the weights in your hands; grasp them gently. Keep your back straight and your abdominal muscles pulled in tight through the entire exercise.
Triceps
Because you should always work an opposing muscle group, do your triceps as well. Using just one weight, extend both of your hands above your head grasping the weight in both hands. The weight should be perpendicular to the ground; your arms should be straight. Slowly lower the weight by bending your arms. Keep your upper arms close to your head. The weight should dip behind your head. Do not allow your arms to bend past a 45-degree angle. Straighten your arms back to the starting position.
Abdominal Muscles
Keeping your abdominal muscles strong is key to the health of your back and your overall strength and endurance. This exercise can be done standing, seated, or lying on the back. With your back straight and tall, pull your abdominal muscles in toward your spine. Hold the muscles there as you inhale deeply and exhale completely. Relax the abdominal muscles slowly and repeat the exercise. It is important to keep the shoulders relaxed so you don't build tension in your neck muscles.
Balance
As you age, it is important to train the muscles that help you keep your balance. Begin in a standing position, keep your feet together with your toes pointed forward. Keep your abdominal muscles pulled in and your shoulders relaxed. If you are a beginner, keep your eyes open throughout this entire exercise. In order of difficulty, arms can dangle at your sides, be held over your heart in prayer position, or be raised up to the ceiling. Concentrate on balancing as you breathe deeply in and out. Envision the four corners of your feet pressing equally into the ground to anchor you. Complete several breathe cycles in this position.
References
- "Fitness Theory and Practice"; Peg Jordan; 2002.
- Senior Fitness Association: Keeping Fit
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