Professionals Health Connection

SF: Maintain Your Strength With Age

Stay Active!!

Age doesn’t matter when it comes to exercise and strength. And why should it? In fact, the older you are, the more you benefit by being active.

You’ll stay strong with strength exercises, limber with flexibility exercises, prevent falls with balance exercises and have more energy with endurance exercises. And how can you beat those benefits?

Our tendency at any age is to use minor aches and pains as a reason to take it easy, to sit longer. But what we really need is to use our aches and pains, not as excuses, but as motivation. As our reason to keep moving. Strength is the first type of exercise that we tend to dismiss, thinking that we are too old or too tired or it’s too late for us. But there is more to strength exercises than being a body builder. Read on to see what I mean.

Here are a few things to keep in mind (click on any of these 6 tips to read more)…

1.  Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.

2.  To prevent injury, don’t jerk or thrust weights.

Use smooth, steady movements.

  3.  Don’t hold your breath during strength exercises.

Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  4.  Stay Safe! Use Proper Form While Strength Training                 

5.  Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first.

After doing these exercises for a few weeks, you will probably not be sore after your workout.

6.  Breathe out as you lift or push, and breathe in as you relax.

But isn’t it better for older adults to “take it easy” and save their strength?

Regular physical activity is very important to the health and abilities of older people. In fact, studies show that “taking it easy” is risky. For the most part, when older people lose their ability to do things on their own, it doesn’t happen just because they’ve aged. It’s usually because they’re not active.

According to the U.S. Surgeon General’s Report on Physical Activity and Health, inactive people are nearly twice as likely to develop heart disease as those who are more active. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

All good reasons to maintain and even improve your strength with strength exercises!

Track Your Activities Daily Records

Tracking your progress is important as you’ll want to build on your successes. We’ve formatted the NIH journal for printing – simply click on the download button below and print however many pages you need. You can plan for a week, or several weeks at a time!    

Strength Exercises

– tap the name of an exercise to see and print individual exercises.

Wrist Curl
Seated Row with Resistance Band
Arm Curl with Resistance Band
Hand Grip
Knee Curl
Side Leg Raise

Visit our Senior Fitness Exercise page – we are always adding new printable exercises!

Thank you for visiting with us. Wishing you the very best of health!

PS. If you are looking for some fitness gear – check out our fitness page and shop our >> eStore for Fitness (hurry!! It’ll only be available until 10/27), you can find the equipment you need for these exercises without the hassle of shopping!

Source: Thanks to the National Institute of Health for their contributions.