Strength Exercises For Older People

It is true that in earlier times, old age was associated with gloominess and pessimism. However, in recent times increased life expectancy and technological explosion have encouraged senior citizen to lead an active life. The result is that many old men and women opt for a healthy lifestyle these days.

Since doctors advise most senior citizens to avoid strenuous exercises during this phase, it is better to choose alternative exercises that are effective and yet, non strenuous. Studies reveal that strength training exercises are especially beneficial for senior citizens. This is because strength training improves bone density (thus preventing bone decay), enhances overall fitness and reduces risk of cancer, heart attack and other serious diseases. Here are 4 safe strength exercises that a senior person can consider.

Various 4 Strength Exercises For Older People

Front Arm Raises

For doing this exercises, find a pair of dumbbells that you can lift easily. Now stand straight, move your legs slightly apart from each other and hold the dumbbells tightly.

Next, holding the dumbbells in each of your hands, push them in the upward direction (but not above your head). Hold on for 3-4 seconds and bring back your hands to the original position. Repeat the steps for 5-6 times or as instructed by your trainer.

Bicep Curl

Bicep curl is another exercise that strengthens the bones, while working on upper part of the body simultaneously. It is a basic weight training exercise that is low impact and therefore, completely safe for senior citizens. For doing this exercise, first stand and hold two dumbbells in your hands.

Now bend your elbows in such a way so that the dumbbells almost touch the respective shoulders. In case you feel exhausted lifting both your hands simultaneously, you can lift one hand with the barbell, while placing the other hand beside your body.

Tricep Extensions

For doing tricep extension, take a light dumbbell and sit on a chair. If you want, you can also do this exercise by standing. Now, hold the dumbbell in the middle with both the hands and push it behind your head.

If you want additional support, you can also hold the dumbbell by interlocking your fingers. Hold the position for at least 10 seconds and slowly go back to the original position. For best results, repeat the exercise for 4-5 times.

Dumbbell Bench Press

Doing dumbbell bench press exercises regularly can strengthen your chest muscles, apart from making your shoulders and arms strong. Start by lying on a bench comfortably. Now, hold two dumbbells in each of your hands in such a way so that they are at 45 degree angle from the shoulders.

Next, take a deep breath and move your hands in the upward direction. Ensure that your hands remain at 90 degree angle from your shoulders. Try to stay in the position for few seconds and move back to your original position. Repeat the steps as many times as you feel comfortable.

Doing these exercises for at least 1 month (4 days a week) would help you to notice the differences. For best results, eat a healthy diet, apart from following this exercise routine.