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Strength Training for Seniors

Thursday, January 17, 2013

One of my sparkfriends asked on my previous blog,
"What are some good resistance exercises for "older people ", around 65-70?"

I decided to just put it out here as a blog to hopefully help many Seniors emoticon Below are some tips and examples.



General safety guidelines for elderly strength training for seniors

**Make sure you warm up at least 10 minutes before exercise and cool down for at least 10 minutes after exercise.

**Some soreness in the muscle belly can be expected but stop the exercise if you feel pain in your joints.

**Maintain a good upright posture during all exercises.

**Don't hold your breath while exercising. Make sure you breathe on the exertion part of the exercise

**Don't grip your weights tightly

**All movements should be done in a slow to moderate and deliberate manner.



There are many ways to work your muscles. Two of the most common are isometric exercise and progressive resistance exercise.

Elderly strengthIsometric exercise involves tensing your muscle without movement as in pressing your leg down while someone blocks any movement.
You must remember though, that with isometric exercise there is no movement.
This means you are not working on joint range of motion and flexibility. Because there is no movement, isometric exercise can also increase your blood pressure.

Progressive resistance training is another method of strengthening your muscles.

This is what you do when you lift free weights, elastic exercise bands, or use adjustable commercial cable machines.

If you are already conditioned and used to this training it may be safe as long as you check with your doctor. Be careful though. Heavy weights may cause injury and increase blood pressure in older adults. Seek out professional advice if attempting a heavy weight elderly strength training program.

The three major areas involved with strength include:

The trunk and back
The upper body
The lower body

If you are not sure how to do the exercises I would suggest using google search or going to You Tube. I would personally use You Tube.

Back Exercises

1. Eccentric Straight Leg Raise

This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture and help back muscle pain.


2. Bent Knee Raise

This back pain help exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair and maintain your standing posture.


3. Curl Ups

Abdomial back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your
abdominals are strong.

4. Cat and Camel

To stretch and extend the lower back and mid back muscles. Exercises for back pain and losening up the pelvic area and learning the pelvic tilt.


5 Back Extension

To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it easier to maintain good posture with sitting and
standing.

6. Leg Extensions

To stretch and extend the lower back and hip pain muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.


7. Bridging

These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.


8. Pelvic Tilt

To stretch the lower back and hip muscles. This is a great treatment for back pain exercise for tired or sore backs after a long day of walking!


9. Sit Backs

This back strengthening exercise will firm your abdominal muscles.
It will help your ability to get out of bed or up from a chair.

10. Arm Raises On Back

This back muscle exercise improves the range of motion in your upper back and shoulders.
When correctly stabilizing the lower back, this exercise will help strengthen your postural muscles including the abdominals.

11. Arm Raises On Knees

This back pain and exercise movement will improve your upper back and shoulder stability.
It is also helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

12. Hip Flexion
This lower back exercise will improve your lower back range of motion and flexibility.
It will help with activities such as doing the laundry, sweeping up with a dust pan or reaching to a low cupboard.


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Lower Body Exercises

Strengthen your leg muscles for improved mobility and safety.


1. Ankle Circles

This exercise improves your ankle flexibility and ability to move your ankle upward and downward.
This is a great warm up exercise for the lower leg and feet.

2. Hip Marching

This exercise will strengthen your hip flexor and thighs.
With correct seated posture it will also help your abdominal muscles.

3. Knee Extension

Strengthening your knees wdith knee strengthening exercises will improve your ability to stand and balance.
This exercise will improve your available knee range of motion.

4. Calf Raises

Strenghening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
Helps pump blood up from your legs to your upperbody and brain.

5. Standing Knee Flexion

These knee exercises strengthens your hamstring muscles.
Also helps with your standing balance.

6. Side Hip Raise

Safely strengthens your side hip muscles to help with hip arthritis.
Helps maintain your lower body endurance to better walk and side step around objects.

7.Sit to Stand

Excellent hip exercises to maintain your leg and hip strength.
One of the most important exercises used daily to keep your independence and confidence.

8. Heel Stand

Strengthens the front part of the lower leg with ankle stretches.
You will become better able to raise your toes to avoid tripping.

9. Lunges

To strengthen your quadriceps and hips with leg toning exercises.
Improve your ability to get out of a chair and balance.
Help you with lifting chores around the house.

10. Straight Leg Raise

To increase your quadricep and hip flexor strength with this leg workout.
To strengthen your abdominals.
Allow you to advance your leg during walking with greater ease.

11. Partial Squats

Increase your hip flexibility, quadricep strength and hip flexor strength.
Improve your ability to get up from a chair and walk.
Steady your body for bettter balance and safety.

12. Hip Extension

This exercise will help with strengthening the hip joint and muscles.
This will improve the ability to walk and propel yourself forward or up stairs.

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Upper Body Exercises

Strengthen your arms, back and chest for improved daily function. Start with a one or two pound weight.


1. Bicep Curls

Strengthens the upper part of your arm with elbow exercises.
Will make lifting activities easier.

2. Overhead Elbow Extension

Strengthens your upper arm muscles with this arm workout.
Improves your ability to lift your arms above your shoulders when reaching high to a shelf.

3. Tricep Kickbacks

Strengthening and toning arm workouts.
Improves your ability to rise from a chair.
Makes reaching to a high shelf easier.

4. Diagonal Inward Shoulder Raise

Build the strength in your upper arm and back with arm training.
Increase the mobility of your shoulder for better arm swing while walking.
Add to your ability to reach overhead.

5.Diagonal Outward Shoulder Raise

Strengthens the upper arm, back and shoulders with arm toning.
Improves your shoulder mobility.
Increases your ability to comfortably reach overhead.

6. Shoulder Rolls

Improves the mobility with shoulder shrug.
Stabilizes your shoulder blades for heavier lifting.

7. Overhead Press

Improve the ability to safely reach overhead
Stabilizes the back muscles shoulder rehab exercises.
Increases the mobility of the shoulder joint.

8. Shoulder Press Lying Down

Improve the mobility of your shoulder and chest with shoulder rehabilitation exercises.
Increase your strength when reaching forward or lifting with two hands.

9. Upright Rows

Increase the strength in your upper arms and back with upper arm exercises.
Improve your ability to lift heavier objects around the house.
Assist in the mobility of your shoulder and elbow joints.

10. Bent Over Rows

Strengthens your upper arm and back with shoulder workout.
Improves your ability to pull and lift.
Increase shoulder range of motion.

11. Side Shoulder Raises

Strengthen your upper arms, shoulders and chest with these best shoulder exercises.
Improve your daily activities like opening doors or pushing a shopping cart.

12. Elbow Side Extensions

Help strengthen your upper arm and shoulders with shoulder muscle workout.
Improve your ability to grip and pull as in opening a stuck refridgerator, moving a chair to vacuum, or opening a sliding glass door.



Hope this helps!

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  Member Comments About This Blog Post:

GRACEISENUF 1/17/2013 1:22PM

    Great info

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Fitness Tip#293 - January 16, 2013

Wednesday, January 16, 2013

How Soon Are Calories Absorbed After Eating? (Part 3 of 4)

Your Age

The older you get, the slower your digestive process becomes. This is because most people tend to lose their overall muscle tone as they age. This reduces the amount of calories that your body needs during the day. It is why young people are seemingly able to rip through meals without any visible effect. You can, however, counter the effect by engaging in resistance exercise to replace your lost muscle.


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  Member Comments About This Blog Post:

LTMURPHY7 1/16/2013 6:17PM

 

What are some good resistance exercises for "older people ", around 65-70?

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GEEKYGRANDMOMMY 1/16/2013 3:37PM

    yes, this does work.

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RUN4FOOD 1/16/2013 2:17PM

    I love to eat, so I better start increasing my strength training.

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Fitness Tip#292 - January 15, 2013

Tuesday, January 15, 2013

How Soon Are Calories Absorbed After Eating? (Part 2 of 4)

The Meal You've Just Eaten


Some meals are digested a lot more quickly than others. In fact, some meals are digested too quickly. It's one of the primary reasons dieticians argue so strongly against overindulging in processed meals. Foods that have been made out of white flour, for example, contain very little fiber content. Your body will therefore find it a lot easier to break it down and absorb the calories often within minutes. This usually leaves with the body of a surplus of calories, which inevitably gets converted into fat.

On the other hand, it takes a lot longer for your body to convert foods that contain whole-grain fiber because the foods will first need to be broken down into simpler compounds. This gives you enough time to burn of the calories in your blood stream and prevents the risk of you gaining fat.

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  Member Comments About This Blog Post:

RUN4FOOD 1/16/2013 2:15PM

    I now have a better understanding of the value of whole grains.

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LTMURPHY7 1/15/2013 10:22AM

 

Thanks for the info

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Fitness Tip#291 - January 14, 2013

Monday, January 14, 2013

How Soon Are Calories Absorbed After Eating? (Part 1 of 4)

Most people are familiar with the basics about calories: Calories are the fuel on which the body is run, unused calories get converted into fat, and too many stored calories is what leads to the belly paunch that few people love. There are, however, other details about calories that are not common knowledge. For instance, how soon are calories absorbed after eating? The answer to that question will depend on several factors.



Your Current Activity

Different activities require different amount of calories. The rate at which your body absorbs calories will depend on what you're doing. For instance, if you go for a walk shortly after a meal, you'll find that your meal is digested a lot more quickly. That's because walking increases your body's metabolism, which in turn affects the rate at which your body coverts what you've eaten. It's why your food takes longer to digest when you go for a nap afterward.


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  Member Comments About This Blog Post:

RUN4FOOD 1/15/2013 7:09AM

    Thanks, I'm looking forward to the rest of the information.

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GRATTECIELLA 1/15/2013 2:01AM

    Interesting. Would like to see the next 3 parts :)

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Fitness Tip#290 - January 11, 2013

Friday, January 11, 2013

The Weight Loss Mistake You’re Making (Over and Over Again)
Part 5 of 5


YOUR HEALTH IS WEALTH

Consider the following situation: Say you took a trip to Vegas and immediately lost $500. If you're like most people, your response wouldn't be to spend the rest of your cash. Instead, you would dial back your spending and get back on track. Your diet is no different. I suggest keeping a "play money" account of calories each week. If you do slip up, think of it as "spending" these calories on something frivolous--just don't go over your budget, and you'll be fine. Once you have spent your allotment, do everything in your power to STOP spending. Begin your budget with 300 to 400 calories (per week, not per day), and try to work your way down.

Eventually, you'll start to develop both discipline, and a completely different attitude towards food and cheating. Of course, this can take some time, and mastering small failures and discarding the Monday Mindset is pitting you against two habits that are arguably the most difficult to discard. But your first step is awareness, and in some way, just reading this article will be of tremendous value and help you make changes that will help your efforts.
Whether it's removing the temptation of an ever-present fresh start or learning to master the all-in attitude such temptation fosters, your best bet towards fixing the problem is cutting yourself some slack. Realize that messing up on one meal out of three isn't the end of the world--nor is messing up one day out of seven.

Developing a real understanding and mastery of these concepts is the key to keeping these failures in check, and giving yourself the best chance for success. Once that occurs, you should feel confident that the rest will fall into place.

CHEERS TO YOUR HEALTH!!!!!!!!!

Have a great weekend my sparkfriends!
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