Elderly-Friendly Exercises for Building Muscle

3 Elderly-Friendly Exercises for Building Muscle

It’s a dangerous myth that strength training is just for massive bodybuilders. Contrary to popular belief, strength training is a great form of exercise for senior citizens! Having toned muscles can improve flexibility, promote healthy bone density, and protect the body in the event of a slip and fall.

Strength training doesn’t need to happen at the gym: in fact, it can happen when alone at home, or with the help of a home health aid. The following will explore just three strength training exercises that senior citizens can do easily and within the comfort of their own home! 

1. Standing Push Up

The standing push up, also known as the inclined pushup, is a great alternative to the traditional pushup. The standing position takes the pressure off of the wrists and still delivers a great full-body exercise. 

To achieve the standing push up, seniors should find a weight-bearing wall or object. Standing parallel to said apparatus, they should lean in and place both hands on the wall. The desired position is feet and hands shoulder-width apart, and the entire body on a slight incline.

Once in this position, the person should bend their elbows: this will allow themselves to rest against the wall. They can now use their entire body to ‘lift’ themselves to the starting position. Repeat this push up for 10 repetitions.

2. Raised Bridge

To do this exercise, the person should begin on their back. The back should be flush with the floor: this can be achieved by sucking the stomach in. Both feet should be on the floor, and the legs should have a generous bend. 

Gradually, and with control, the person should lift their torso up. The raised position will resemble a bridge: the torso is the center, and the legs/upper back form both sides of the bridge. 

Once raised, hold for a breath cycle, and then return back to the floor. Repeat for 15-20 repetitions to strengthen core muscles.  

3. Floor Extensions

The senior citizen should begin in a tabletop position. Once aligned, they should extend one arm in front of themselves. Concurrently, they should also extend the opposite leg behind their body. For example, if the right leg is being lifted, then the left arm should be extended as well.

Once in the extension, the elderly individual should hold the position for a full breath cycle. Return to tabletop, and repeat on the other side. They should continue alternating the extension for 10 cycles. 

For more information contact a home health care agency, like a home health care agency, today.