How to Keep Your Muscles in Check
As we age, the best bet to keep our bodies healthy and moving is just that, move! The American Heart Association recommendation of 150 minutes per week of moderate physical activity or 75 minutes of vigorous physical activity. Here are three resistance exercises you can include in your weekly physical activity to keep your muscles and joints in shape so you can continue to do all of your daily activities of living for many years to come!
1. Single-Leg March
While making sure you have something to hold on to if you lose your balance, raise one leg to hip level while balancing on one leg. Start with one or 2-second marching. As you become better at the exercise, try without holding onto your safety balance object or holding your leg in the air for longer. While making sure you have something to hold on to if you lose your balance, raise one leg to hip level while balancing on one leg. Start with one or 2-second marching. As you become better at the exercise, try without holding onto your safety balance object or holding your leg in the air for longer. You should expect to gain balance, strength, and range of motion benefits for your lower body with this exercise.
2. Wall Push-Up
Stand with hands on the wall and elbows locked out. Bend your elbows and allow your upper body to come towards the wall slowly. In the “down” push up position, push yourself away from the wall. To make this exercise harder, if it becomes too easy, find a way to lower your starting position by using a counter or sturdy piece of furniture. This compound upper body movement will target many muscles used during everyday life!
3. Backward Lunge
Start with a sturdy counter or chair for assistance. Step backward and touch your knee to a pillow or the ground and activate your leg muscles to return to standing. Try to prevent your front knee from tracking too far over your toes and look to make a 90˚ angle at your knee and hip. Once you become more comfortable with this exercise, you can take your hand off the object you are using for assistance or hold a weight to make the exercise more challenging. Start with a sturdy counter or chair for assistance. Step backward and touch your knee to a pillow or the ground and activate your leg muscles to return to standing. Try to prevent your front knee from tracking too far over your toes and look to make a 90˚ angle at your knee and hip. Once you become more comfortable with this exercise, you can take your hand off the object you are using for assistance or hold a weight to make the exercise more challenging. This exercise will strengthen and stabilize your lower body and can help you with the mechanics of getting up from the floor.
How Often To Perform These Exercises
Start by performing 2 sets of 10-15 reps for each exercise, 3 times per week. If this becomes too easy, perform 3 sets each time you perform these exercises.Start by performing 2 sets of 10-15 reps for each exercise, 3 times per week. If this becomes too easy, perform 3 sets each time you perform these exercises. If you have any pain while doing these exercises, seek advice from your physical therapist or occupational therapist. They can help correct form on exercises, correct muscular imbalances, address pain, and give you advice on an exercise plan tailored to you.