As a senior male, exercise is one of the most important activities you can engage in as you age. Exercise keeps you active, independent and is important for the overall functioning of your body. Side bends can help to tone and strengthen your abdominal muscles. A strong mid-section is important for proper posture and balance. A healthy mid-section is also important in fighting obesity-related conditions; excessive belly fat can increase your risk of diabetes and heart-related conditions.
Step 1
Visit with your doctor. As a senior male, a visit with your doctor prior to beginning any form of exercise is recommended, according to the National Academy of Sports Medicine. Clearance from your doctor can help determine if you are healthy enough for exercise and which exercises, if any, you should avoid.
Step 2
Warm up your body before starting the exercise. Before performing side bends, engage in a five- to 10-minute warm-up. Walk in place or take a brief walk outside. Warming up helps loosen your muscles for exercise.
Step 3
Stand with your back completely straight.
Step 4
Bend to the left. Hold your right arm up over your head and position your left arm at your side. Bend sideways at your waist to the left. Bend as far to your side as you comfortably can. Return to the starting position and repeat five times.
Step 5
Bend to the right. Hold your left arm up over your head and position your right arm at your side. Bend at your waist to the right as far as you can. Return to the starting position and repeat five times.
Tips and Warnings
- If you are a senior male who is in excellent physical condition, as determined by your physician, and are able to easily complete side bends, try using a 5-lb. dumbbell to increase the intensity and effectiveness of a side bend. Hold the dumbbell on the side you are bending to. You can perform this exercise seated if necessary. To complete it seated, sit up straight on a chair with no back or sides.
- To prevent muscle pulls, always bend at the waist.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; 2008
- Exercise Goals: Side Bends Exercise
