Experts say it is never too late to begin exercising and reaping the rewards fitness brings. Staying active in a variety of ways by strength training or swimming, for example, will help keep you mentally sharp and living independently throughout the aging process. Exercise also helps fight the onset of or limit the effects of illnesses or disease such as heart disease, diabetes, high blood pressure and cholesterol, certain types of cancer, and arthritis to name a few.
Chest Press
The chest press targets your chest and shoulder muscles. Lie either on the floor or a bench. Keep your knees bent and feet flat on the floor or bench throughout the exercise. Avoid arching your back. Grasp a dumbbell in each hand with your palms facing upwards. Begin the exercise with your arms extended towards the ceiling. Slowly lower the weight until your biceps are parallel with the floor before pushing the weight back to the starting position to complete one repetition. Perform three sets of eight to ten repetitions in each set.
Upright Row
The upright row targets your biceps and triceps muscles, as well as those in your upper back. Stand up straight with your feet shoulder-width apart while grasping a dumbbell in each hand and palms facing downward. Begin the exercise with the dumbbells at your thighs and a slight bend at the elbow. Begin the exercise by raising the weight up along your torso, keeping your elbows higher than the dumbbells until they reach shoulder height. Return to the starting position. Perform two to three sets of eight to ten repetitions.
Bicep Curls
This exercise works the front of your upper arm, or bicep muscles. Assume a seated position with your back straight and feet flat on the floor. Grasp a dumbbell in each hand while your palms face forward and your arms are down by your sides. Begin the exercise by simultaneously raising both dumbbells, bending at the elbows, until the weight touches your shoulders. Hold briefly before contracting your biceps muscles and slowly lowering the weight to the starting position. Complete three sets of eight repetitions.
Overhead Press
The overhead press targets the muscles in your shoulders. Sit in a chair with your back straight and your feet flat on the floor. Grasp a dumbbell in each hand with your palms facing forward. Begin with each dumbbell at shoulder height, and press the weight up above your head until your arms are straight. Hold briefly before lowering the weight back to the start position. Perform two to three sets of ten repetitions each.
References
- Centers For Disease Control and Prevention: Physical Activity: Growing Stronger: Exercises: Strength Training For Older Adults: Chest Press, February 2011
- Centers For Disease Control and Prevention: Physical Activity: Growing Stronger: Exercises: Strength Training For Older Adults: Upright Row, February 2011
- Parent Giving: Elder Care: Upper Body Strength For Seniors: Upper Body Workout-Senior Fitness: Bicep Curls
- Elder Gym: Shoulder Rehab Exercises For Seniors And The Elderly: Overhead Press
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