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Strength Training for Seniors

 Strength training has been proven to benefit in all populations and the importance of this for seniors should not be underestimated. For a senior, strength training is a vital part of a healthy life. During the past several years, as people get older, their bodies become weaker and their muscles begin to lose strength, then the strength training is absolutely essential for seniors . Many research and studies have also highlighted the health value of strength training for seniors. Strength training is the best solution for the muscle and movement problems in seniors.

Type of strength training exercises for seniors:

• Stretching

• Back strength exercise

Stretching:

We need to do 5-10 minutes of warm up and cool down exercise before

doing stretching exercise.

Lie flat on the floor with a pillow supporting your head. Stretch your arms out to the side and then bend your elbows so that your lower arms point downward (towards your feet) at a right angle. Hold this position for 10-30 seconds. Now bend your elbows so that your lower arms point upward (towards your head) at a right angle. Hold this position for 10-30 seconds. Repeat 3-5 times. Make sure to keep your shoulders flat on the floor throughout this exercise. This exercise can help to improve calves, thighs, stomach, chest, back, shoulders, and arms.

To do this strengthen the muscles in your upper back and shoulder, sit with your back straight and your feet flat on the floor. With your arms relaxed and bent, pull back your shoulders as far as they will go.

Lie face down with a cushion or pillow under your hips and torso with your arms at your sides and your legs straight. Lift your head and feet off the floor at the same time and hold this position for a moment. Relax and repeat.

Importance of strength training foe seniors:

To reduce resting blood pressure . Strength training reduces resting blood pressure.

•  To reduce low back pain . Research has shown that strength training can increase low back strength and alleviate low back pain.

•  To reduce the pain of osteoarthritis and rheumatoid arthritis . Tufts University Diet and Nutrition Letter (1994) published a study on sensible strength training that reduced the pain of osteoarthritis and rheumatoid arthritis.

•  To reduce symptoms of other chronic diseases . Strength training can help to reduce the symptoms of depression, heart disease, type 2 diabetes, osteoporosis and sleep disorders.

•  To enhance your personal appearance . Improving your strength and your physique can also be a plus for your self-confidence and self-esteem.

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