Strength training isn’t just for the young. For older adults, strength training helps maintain the bone and muscle health necessary for everyday activities such as shelving groceries, house cleaning, and playing with the grandchildren. Even better, strength training not only helps maintain physical mobility and bone density, but it can reduce the risk or manage the symptoms of chronic conditions such as arthritis, obesity, cardiovascular disease, and type II diabetes.
With so many benefits, it is no wonder why more and more seniors are incorporating resistance training into their daily routine. If you or an aging parent or loved one are interested in changing up your regular exercises, check out the following resistance training tips, presented by the Naples senior care experts at Home Care Assistance.
Resistance Training Sessions
Seniors should do two or three strength-training sessions of approximately 15 to 30 minutes duration each week on non-consecutive days. To avoid injury, seniors need to warm up gently, with 10 minutes of moderate-intensity cardiovascular exercise, such as walking, stationary cycling, or swimming, and gentle stretches.
Each exercise should be performed in sets of 8 to 12 repetitions. If a person can do two full sets of an exercise in good form without resting in the middle of a set, increase resistance by adding a small amount of weight or resistance bands to ensure an effective workout. Use a sturdy chair for seated exercises and to help balance during standing exercises.
Seniors need to do balanced workouts using all major muscle groups in both pushing and pulling directions. Overhead presses, bicep curls and seated rows work the upper body, while side bends and twists develop core strength. Seated leg straightening exercises and standing calf raises, and back leg raises and knee curls build lower body strength.
Before starting a new exercise program, seniors and their caregivers should meet with a health care provider to discuss activity restrictions and recommendations. And if your aging parent or loved one needs assistance carrying out exercises safely at home, consider help from a highly trained and compassionate caregiver from Home Care Assistance of Naples.
Home Care Assistance of Naples is committed to helping seniors live healthy, happy lives at home and has a balanced approach to care that emphasizes the importance of regular exercise, healthy diets, social ties and calmness and purpose. To request more information about hourly, overnight or 24 hour care in Naples, call 239-449-4701 and schedule a complimentary, no-obligation consultation.