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Strength and Weight Training for Seniors

Posted by advancare in caregiver stress, caregiving, caregiving tips, depression, elderly care, home care, Senior Health | 0 comments

This week, we will be focusing on weight training safety and techniques that are good for seniors. Some seniors, especially the ones that have been exercising consistently for a long period of time, may want to consider doing as much weight training as possible. Weight training is a great way to keep your muscles working and your blood flowing. Not only can it help your muscles, but it can also help your balance and coordination, so you can prevent a fall before it happens. Mixing weight training with cardio every week is a great way to balance out your routine. 

Some good weight training can also help with back problems, osteoporosis, arthritis, COPD, obesity, and diabetes. All of these illnesses are very common with older people, so if you have any of these issues, it would be smart to exercise as much as you can. It can even add on a few years to your life if you do it correctly.

Three senior women doing workout.

                                    Photo courtesy of iStock                                              

When weight training, remember to bring a buddy along with you, especially if you are doing workouts that require a spotter. Be sure to wear comfortable and breathable closing with some closed-toed sneakers. When lifting weights, be sure not to grip the weights too tightly. This can prevent you from properly doing to exercise. Also, be sure to warm up and stretch before any kind of physical activity. This can help prevent serious injuries. Keep as straight of a posture as you can to prevent back injuries, and don’t forget to breathe steadily when doing each workout. If you don’t, you might strain something.

Here are a few basic weight training workouts that you should try next time you have the chance:

  • Curl ups
  • Squats
  • Bench press
  • Lunges (with or without weights)
  • Sit ups (with or without weights)
  • Sit-to-stand (with or without weights)
  • Calf raises (with or without weights)
  • Upright rows
  • Overhead press

There are many different workouts you could try, but these are some of the most basic ones. ALWAYS start off with a smaller weight and work your way up to heavier weights. Some of these workouts do not require weights, so I would suggest trying those out first. Once again, be sure to have a buddy with you to spot you in case anything goes wrong. Don’t forget to warm up and be sure to stay hydrated as much as possible. If you can, avoid using free weights when doing more strenuous workouts like bench pressing and squats. If you have gym access, utilize it. Gyms usually have attached weights, so they are a little safer to use. If you are really looking to build muscle, then increase your load and decrease your reps. If you are looking to get lean, then do more reps with smaller weights. Mixing these workouts with some of the ones mentioned last week will keep you in tip top shape.

If you have any suggestions or comments, feel free to shoot us a message. Nest week, we will be focusing on ways to maintain your mental health.

 

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