Resistance training is an important component of an elderly person's exercise routine. Whereas walking or water aerobics may be prescribed as aerobic exercise for seniors, resistance training is also necessary for health. The strength of a person's muscles decreases by 15 percent every 10 years, starting at age 50. This decrease doubles after age 70, according to an article in the "American Family Physician Journal" entitled "Promoting and Prescribing Exercise for the Elderly." Resistance training combats this decline and can improve quality of life. There are plenty of resistance training exercises seniors can do with a chair if standing up or getting up and down off the floor is difficult.
Overhead Presses
Step 1
Sit up straight in a chair. Pull your shoulders back and look straight ahead. Place your feet hip-width distance apart on the floor. Hold a lightweight dumbbell in each hand, something around 1 to 3 lbs. Bend your elbows and place them at your sides with your hands next to your shoulders. Face your palms forward like you are waving at someone.
Step 2
Press your arms straight over your head and touch the weights together. Exhale as you do so. Keep your shoulders pulled down away from your ears.
Step 3
Lower your arms back to the starting position with bent elbows and inhale.
Bent-Over Rows
Step 1
Sit on the edge of chair with your feet flat on the floor. Bend your knees at right angles. Bend forward from the waist and lean over as far as you can while keeping your back flat. Hang your arms toward the floor holding a dumbbell in each hand. Turn your palms to face behind you.
Step 2
Bend your arms and raise your elbows out to the sides as you pull your shoulder blades together. Keep your elbows in line with your shoulders. Exhale as you raise your arms and be sure not to shrug your shoulders toward your ears. .
Step 3
Straighten your arms again and allow your shoulders to come forward. Inhale as you lower your arms.
Chair Squats
Step 1
Sit in a chair to do chair squats, recommends FamilyDoctor.org. Straighten your spine. Place your hands on your hips. Put your feet shoulder-width distance apart on the floor and point them straight forward.
Step 2
Lean forward slightly and stand up. Do not use your hands unless necessary to catch yourself for balance. Put equal weight on each leg so one is not working harder to lift you than the other. Exhale as you stand up.
Step 3
Reach your hips back and sit back down. Inhale as you squat down to the chair. Use controlled movements. The chair will be there to catch you if your legs become tired.
Tips and Warnings
- Do one set of 10 to 15 repetitions per exercise, recommends the National Academy of Sports Medicine (NASM) for seniors. Work up to three sets.
Things You'll Need
- Dumbbells
References
- American Family Physician Journal: Promoting and Prescribing Exercise for the Elderly
- FamilyDoctor.org: Exercise and Seniors
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
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