In the midst of the Covid-19 pandemic, having regular exercise is more important than ever to maintain one’s physical and mental well-being. This is no exception for the elderly. In fact, scientific research has shown that regular exercises for seniors don’t just improve their mobility but also prevent frailty.
One such group of exercises are strength-building routines. When done on a regular basis, such workouts don’t just help to mitigate muscle loss due to ageing, they also stimulate the growth of muscle as well as preserve bone density. Building muscle strength can
also help seniors maintain their independence in daily life.
Find out more from EnergyOne personal trainers on several easy-to-learn exercises for the elderly at home or at EnergyOne gym, which will make a profound difference to their physical and mental health.
Alternate Rows
Objective
Pulling and grip strength. This targets the lower and midsection of your back muscles. At the same time, it strengthens your forearm muscles.
How
Grab a pair of lightweight dumbbells and stand with your feet hip-width apart.
Slightly bend your knees as you shift your hips back, and lower your torso until they are parallel to the floor. Bring the weights together and turn your palms to face out.
Pull the dumbbell on the right arm towards the midsection of your body while your left arm remains extended. Slowly extend the right arm towards the floor until it is fully extended before pulling the left arm towards your body.
Repetitions
12-15
Safety Tip
Keep your lower back straight while leaning forward. Do not hunch when performing this exercise.
Slam Ball Toss
Objective
Pushing power. It focuses on upper-body strength.
How
Hold the slam or medicine ball close to your chest with both arms. Stand with your feet hip-width apart. Push the ball towards the wall with both your hands while maintaining balance.
Repetitions
15
Safety Tip
Push from the palms rather than from the fingers.
Squats with weights
Objective
Lower-body strength. It focuses on strengthening your limbs and the overall muscular structure of your lower back, tights and glutes.
How
Stand with your feet shoulder-wide apart. Point your toes 45 degrees away from your body. Perform the squat with a straight back while holding a dumbbell. Once your buttock lowers past your knees, slowly return to the start.
Repetitions
15
Safety Tip
Keep your back straight. Ensure that your knees point towards the same direction as the toes when performing the squat.
Deadlift (single leg)
Objective
Build and improve core muscles and balance. The muscles around the ankles and hips contribute to core balance and stability.
How
Extend your right leg to the rear while standing on left leg. Slowly bend the body forward till it is parallel to the ground.
Repetitions
15
Safety Tip
The body and head should be aligned. Keep your chin away from the chest when bending the body forward. Do not lock your knees when standing on one leg.
