Strengthening Exercises For Active Adults – Part 2

In my last blog I introduced 5 exercises to you to help strengthen some important muscle groups to aid in everyday activities such as pushing a door open or a cart at the store, picking up grocery bags and putting them away or transitioning between a curb and the street

In this Part 2 Blog Post, I am progressing the exercises a bit by taking away the stability.

These exercises should be tried ONLY if you have followed the exercises from the last blog post, Part 1, successfully for three-four weeks or longer.

Standing Straight Arm Deltoid Raise – This will improve shoulder strength and core stabilization.

  • Stand straight up on a solid surface while keeping a chair close to you for emergencies.
  • While holding on to weights at your side, raise both arms out keeping them straight.  Start out with light weights.
  • Keep your chest open, abdominals tight and shoulders down. Do not let your shoulders come up by your ears.
  • Hold for 2 seconds and then lower to starting position.
  • Repeat 5 – 15 times.


 

Chair Squat – This will improve quad strength and abdominal muscles for stability.

  • While standing in front of a sturdy chair, spread your feet about shoulder width apart.
  • Stick your posterior, (glutes), out real far and extend your hands forward.
  • In a controlled manner, slowly lower yourself down onto a chair to a seated position.
  • I have shown you two hand positions. The higher your arms go, the more difficult the exercise is.
  • Keep your weight on your heels and don’t let your knees extend over your toes.
  • Slowly rise up without using your hands to a starting position.
  • Repeat 5 – 15 times.


 

Standing Bicep Curl – This will improve arm strength.

  • Stand straight up on a solid surface, keeping your knees relaxed, shoulders down and chest open.
  • While holding on to weights at your side, slowly bend one elbow bringing your fist to your shoulder and squeezing your bicep.  Start out with light weights.
  • Slowly lower your arm to a starting position and repeat with the opposite arm.
  • Repeat 5 – 15 times.


 

Standing Calf Raises – This will improve overall stability and calf muscles.

  • Stand straight up a solid surface behind a stationary chair.
  • Slowly rise up on your tip toes and descend on your heels.
  • Try not to use the chair for stability as your core should be keeping you stable.
  • Repeat 5 – 15 times.

Standing Tricep Extension – This will improve arm strength for pushing motions.

  • Stand straight on a solid surface.
  • While holding on to a weight, raise your arm up like you are asking a question but do not lock out the elbow.  Start with a light weight.
  • Place your opposite hand on your arm just below your elbow for support.
  • Now slowly bend at the elbow bringing your hand behind you. It should stop right about your shoulder.
  • Squeeze your triceps while bringing the weight back up to starting position.
  • Repeat 5 – 15 times.


 

FUN FACT – did you know it takes 8 – 10 glasses of water a day for optimal brain functioning? (Journal on Active Aging 2012) Good to know right? Studies even suggest that keeping the brain and body active may be the most important way to reduce your risk of Alzheimer’s disease. So in addition to adding exercise to your new year’s resolution list, let’s add 8-10 glasses of water a day as well.

 

I hope you have enjoyed the progression of our strengthening segment. Part 3 will show you how to add more instability to your resistance training to incorporate more of your core muscle group.

Live Actively!

Jan

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