January 05, 2018 in: Weight Lifting Exercises for Seniors,
More often than not, people correlate weight lifting with an activity that is just meant for the younger, more energetic folks.
However, research suggests that even seniors who follow a weight lifting routine consistently may also benefit immensely from it. One of the biggest advantages seniors reap from lifting weights regularly is healthy bones. We know how osteoporosis is such a common complaint in old age, but if you are a fan of lifting weights, you can actually enjoy healthier bones for so much longer!
And that is just one benefit that you get from weightlifting. A healthier heart, a good sleep, improved flexibility and more---all can be reaped as benefits of lifting weights regularly. All you need to keep in mind as a senior is to keep your weight lifting sessions moderate. Do not overdo them because that is going to just put a lot of stress on your body.
Another tip that we suggest for seniors looking into weightlifting is using their own body’s weight as to lift rather than a pair of dumbbells. Let’s look at some easy weight lifting exercises for seniors:
1: Arm Raises:
A very simple exercise to do is arm raises. This is a great move for your upper and lower back muscles. All you have to do is to lie down with your knees bent. Lift your arm to an upright position and then slowly lower it down. Repeat on the other arm, that’s one rep. If you like, you can add a 1 pound weight in each arm otherwise just repeat the exercise without the weights 8 times.
2: Leg Extension:
To begin this exercise, get on your hands and knees. Make sure to place a yoga mat underneath so that you are comfortably positioned throughout this move. All you have to do is to take one leg and extend it all the way back till you feel a nice comfortable stretch. Repeat the same on the other leg, that’s one rep.
Now, do at least 10 reps of these! Leg extensions are great for removing lower back and hip pain.
3: Sit Backs:
Want to tone up your abdominal muscles? The sit backs are perfect for that. Begin with sitting on the floor with your knees bent in front of you. Cross your arms over your chest. Slowly lean back as comfortably as you can but don’t go down too low. Hold the position and then come back to the starting position.
Repeat 10 times.
So there you have it! 3 simple weight lifting exercises that seniors can do easily!
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