We all know that exercise benefits everyone. Strength exercises are the best way to shed some extra pounds while building muscles, and this benefits anyone of all ages. However, did you know that mature adults can reap as much, if not more benefits from doing strength training? Everyone will lose some muscle mass with age, especially if little effort is given to maintain them. Strength training helps mature adults to maintain a strong healthy body, which helps them avoid many age-related issues such as falls, pain, and injuries. Strength training for your loved ones in their mature years can take place in the form of total body workouts. It can ease their way into the intensity of the exercise and can also help to improve stability and flexibility. Here is some strength training for your loved ones to try out for a start. Do ensure that they have warmed up prior to working out to prevent injuries.
Side Leg Lift
This movement helps to improve balance and strength in your legs. The standing leg will use more muscles to stabilize you, while the other leg focuses on building hip and length strength. Start by standing next to a wall or chair for support. If you are confident enough for a challenge, put a resistance band around your ankle. Ankle weights are good too, though use the lighter ones. Shift all your weight to the right leg while standing upright, lifting your left leg off the ground and to the side. Ensure that your feet are parallel and flex your foot. Ensure your hips, feet, and knees are in alignment and try to lift the leg without tilting your upper body. Keep yourself upright and lift your leg as high as you can without bending your upper torso. Lower your leg back down and do this movement 12 times on each side.
This workout is great to test one’s endurance, stability and balance. You first start by holding a medicine ball roughly two to five pounds in weight (regular weights will do fine too) straight above your head. Lift your right knee up to waist level and bring your arms down, letting the weight touch the top of your knee. Bring your knee back down and the weight back above your head. Do the same thing with your left leg and you have completed a set. Return to the same position and repeat the set for 30 to 60 seconds, alternating sides as you go.
This helps to strengthen your biceps and starts by having you stand at hip-width distance. Hold a kettlebell in each hand or dumbbells if you have them. The weights should be between 5 to 8 pounds for ladies and 8 to 15 for men. Contract your biceps with your palms facing out, curling the weight towards you. Do not move the elbow as you curl. Return to the initial position but do bend your elbows slightly at the bottom. Do not swing the weights and repeat this 12 times.