Strength-training is crucial during all stages of life, but it's especially important for older people. Scaropenia is the term used to describe the muscle loss that occurs as you age. As an elderly person, it is important that you continue to strengthen your body. Strength-training helps to prevent injuries and improve your quality of life.
Quadriceps
You can strengthen the muscles of your lower body in your own home by using a sturdy chair. Work the quadriceps, the front of your thighs, by completing leg lifts. Sit in a chair with your back supported. Place your left foot on the floor and engage your quadriceps as you lift your right leg up. Hold your right leg, pointing your toe, for five seconds and slowly lower down. Complete three sets of eight to 12 repetitions on each leg.
Hamstrings
Strengthen the hamstrings, which are the muscles on the backs of your thighs. Using a sturdy chair, stand directly behind it holding onto the chair back for balance. Lift your right leg up and bend your knee, squeezing your hamstring. Focus on driving your heel up toward the glutes. Slowly lower your leg back to a straightened position. Repeat this leg curl eight to 12 times on each leg, moving slowly.
Chair Sits
Chair sits are a compound exercise because they work the glutes, hamstrings, calves and quadriceps all in one movement. Stand in front of a sturdy chair. Place your hands at your hips and bend your knees slowly lowering your body. Allow your glutes to touch the seat of the chair and return back to standing. These squats not only build strength but also improve balance. Complete eight to 12 chair sits. Choose a chair that is not too low but is a height comfortable to tap.
Importance
The Centers for Disease Control and Prevention explains that strength-training does not take much time and brings you lasting results that can prevent injuries. Strength-training helps increase your balance, which is crucial to preventing falls and difficulties with walking. Strength-training also help to maintain bone density and improves your mood.
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