If you have children in your family, spending time with them during the holidays may require you to be active and move around like them. This could involve sitting on the floor to open presents, playing and crawling around with the kids and their gifts, and even gathering around the fire for some hot cocoa. These activities are meant to bring joy, but if you are not confident or comfortable with your physical abilities, they may cause you some concern about how your body will handle them. Harry King, an 81-year-old certified personal trainer with Planet Fitness, suggests that it is a good idea to think about and prepare for these physical demands.
According to King, when we try to get up or down, play with our grandchildren, or unwrap presents, various muscles come into play. This becomes even more important as we age. Having a fitness program can help us prepare for these activities during special occasions, as well as in our everyday lives.
Strengthening the entire body, improving mobility, and incorporating stretching exercises can make movements like getting up and down from the floor easier. Our lower body, upper body, and core all play a role in these movements. We also need strength in our quadriceps and arms, mobility in our hips, and core strength for balance. There are multiple exercises and stretches that can help achieve this, but King recommends focusing on the following five moves. If you are not used to strength training, you can modify them and gradually increase the intensity as you become stronger. King emphasizes that getting stronger as we age is the key.
King suggests that instead of heading straight for the treadmill when going to the gym, it is beneficial to focus on strength training exercises. This will help you better handle your everyday activities.
5 suggested exercises for seniors to build strength during the holiday season.
Start now and begin working on these exercises as the holidays approach. Don't let the fear of the gym intimidate you - opt for a workout environment that promotes inclusivity, non-judgment, and accessibility, such as Planet Fitness. By the time the new year arrives, you'll be able to reflect on your progress and see how much you've achieved.
According to King, it's important to consider our capabilities and gradually improve when starting an exercise program, particularly for older individuals. Regardless of age, it's never too late to begin.
1. Performing wall sits
2. Lunges
Lunges imitate the movement of rising and descending from the floor and activate the same muscles, which is why King asserts that they are an advantageous exercise for these objectives. According to King, lunges effectively target our quadriceps, glutes, and even a portion of our lower back, engaging most of our lower body muscles. This progression aids in tasks such as standing up from chairs or getting up from the floor. For individuals who are new to lunges, King suggests starting on hands and knees with the support of a chair or another stable object nearby. Begin by bringing one leg forward and, with the assistance, rise to a standing position.
3. Perform dynamic stretches targeting the hips, glutes, and hamstrings.
Participating in dynamic stretches for the lower body offers a multitude of advantages for older individuals, fostering enhanced flexibility, a wider range of motion in the joints, and improved mobility overall. These exercises consist of controlled, repetitive movements that gently prepare the muscles, promoting better blood circulation and decreasing the stiffness commonly associated with the aging process. By integrating dynamic stretches into your regular routine, you can improve your balance and coordination, which are essential for preventing falls and maintaining your independence. Furthermore, these stretches aid in relieving muscle tension, leading to a heightened sense of comfort and well-being. Additionally, they support joint health and potentially decrease the likelihood of age-related muscle and bone problems.
4. Push-ups and tricep push-ups are effective exercises for strengthening the upper body.
Your arms play a significant role in assisting you with various movements, not just your legs. For instance, when you need to get up from the floor or rise from a chair, your arms come into play to support and lift you. Therefore, it is crucial to strengthen your upper body as part of your holiday strength preparation. To enhance your upper body strength, fitness expert King suggests incorporating push-ups and tricep push-ups into your workout routine. Tricep push-ups involve keeping your elbows close to your sides while performing push-ups. Depending on your current strength level, you can begin by doing wall push-ups, where you press your hands against a wall and move up and down from a standing position a few feet away from the wall. As you progress, you can gradually lower your hands to a countertop, a chair, a stool, and eventually the floor.
5. Planks
Do not overlook the significance of the core. According to King, core strength plays a role in almost every activity we engage in. This includes balance, as strengthening the stabilizer muscles around the spine, which help maintain an upright posture, is a part of core training. The core serves as the focal point for most of our movements, making it crucial to develop a strong and stable core.
When it comes to planks, you can follow a similar progression strategy as you would for push-ups. Begin by holding a rigid position against a wall, and gradually lower yourself as your strength improves.
By enhancing muscle strength and increasing bone density, older individuals can gracefully navigate holiday gatherings. Whether it's decorating the house, enjoying festive meals, or simply cherishing the presence of loved ones, strength training offers not only physical resilience but also a sense of empowerment. This is truly a valuable gift.
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