According to the Centers for Disease Control and Prevention regular strength training offers several health benefits, especially when you grow older. Strength training can reduce the signs and symptoms of several chronic conditions including arthritis, diabetes, osteoporosis, obesity, back pain and depression. Before doing any endurance or strength-training activity, start with a warm-up, which increases blood flow to your muscles and helps prevent injury. Walk, jog, bicycle, row or perform some other five- to 10-minute, low-intensity warm-up.
Strength-Training Programs
Build your strength-training program around exercises that work your whole body. Strength training helps build muscle tone and fitness that will help you in your every-day activities. The following programs are examples of strength-training activities suitable for elderly people, according to the Centers for Disease Control and Prevention. Start with the beginner program that is built from four exercises including stepups, squats, pushups and shoulder presses. Repeat each exercise 10 to 15 times, take a break and then repeat the exercise two more times before moving to the next exercise.
Strength-Training Program for Beginners
Stepups are a great way to improve your balance and strengthen your hips, legs and buttocks. Use stairs or a low stepping stool to do the move while holding onto a wall or a rail for support. Step up with one leg and transfer your body weight to that leg for few seconds. Return your leg to the floor and repeat with the other leg. Continue with wall pushups to strengthen your arms, shoulders and chest. Stand arms-length away from the wall and place your hands shoulder-width apart to the wall. Bend your elbows and slowly lower your body toward the wall. Return by pushing yourself back until your arms are straight.
Next, do squats, which are also a great exercise to strengthen your hips, legs and buttocks. Squat in front of a chair in case you lose your balance or get too tired. Squat down until you are almost sitting on the chair and then slowly raise back up.
Finally, do an overhead press to strengthen the muscles in your arms, back and shoulders. Pick two weights like dumbbells or water bottles and sit down on a chair. Raise each hand to your shoulder level palms facing forward. Slowly push the weights up until your arms are straight and then slowly bring them back down.
Advanced Strength Training Program
Once you are comfortably doing the beginner exercises, add these three moves to your routine. Repeat each move 10 to 15 times and do three sets. Do lunges to strengthen the muscles in your legs and hips. Start with a large step forward with your left leg. Bend your left knee so that you lower your right knee and your body toward the floor. Push up with your left leg and repeat with your right leg.
Next, do a back extension to strengthen the muscles in your back. Lie on the floor, face down, with two pillows under your hips. Place your arms straight overhead against the floor. Lift your right arm and left leg at the same time few inches from the floor. Slowly return back down and lift the opposite arm and leg.
Do abdominal curls to strengthen your abdominal muscles. Lie on the floor on your back and bend your knees placing your feet onto the floor. Put your hands behind your head and lift your shoulders and upper back few inches off the floor. Slowly return your body back on the floor.
Endurance Training Programs
Endurance activities, also known as cardio or aerobic exercises, raise your heart and breathing rate and help improve your cardiovascular and respiratory systems. According to the National Institutes of Health, you should do at least 30 minutes of moderate-intensity exercises several days a week. If you are a beginner, start slowly, few minutes at a time and gradually build up to the 30 minutes a day, five days a week. Endurance activities include walking, tennis, jogging, swimming, dancing and bicycling. Start with a five minute warm-up, followed by 20 to 25 minutes of moderate-intensity endurance activity of your choice. At the end, cool down for five minutes.
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