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Older Adults Exercise Routine

2020-04-21 | By: Gabriel Garcia

Staying home doesn’t mean you can’t get your workout in! Do these moves a few times a week to stay active and keep your muscles moving. 

<h2> Equipment

1-5lbs Pair of Dumbbells or (2 16oz bottles of water) 1 chair

<h2> Warm-up

Walk around home or marching in the same place | 5mins

Stretch | 5mins 

<h2> The Workout

Complete 1 to 2 sets of the entire workout 2 to 3 times per week

LATERAL RAISE

Strengthens shoulder muscles. 

Sit in a chair, with your back straight. Your feet should be flat on the floor, spaced apart so that they are even with your shoulders. Hold hand weights straight down at your sides, with your palms facing inward. Take three seconds to lift your arms straight out, sideways, until they are parallel to the ground. Hold the position for one second. Take three seconds to lower your arms so that they are straight down by your sides again. Pause. Repeat eight to fifteen times. Rest. Do another set of eight to fifteen repetitions.

BICEPS CURL

Strengthens upper-arm muscles. 

Sit in an armless chair, with your back supported by the back of the chair. Your feet should be flat on the floor, spaced apart so that they are even with your shoulders. Hold hand weights down at your side, palms facing in toward your body. Take three seconds to lift your left-hand weight toward your chest by bending your elbow. As you lift, turn your left hand so that your palm is facing your shoulder. Hold the position for one second. Take three seconds to lower your hand to the starting position. Pause, and then repeat with right arm. Alternate until you have repeated the exercise eight to fifteen times on each side. Rest, and then do another set of eight to fifteen alternating repetitions.

TRICEPS EXTENSION

(Note: If your shoulders aren’t flexible enough to do this exercise, see alternative “Dip” exercise below.)

Strengthens muscles in back of upper arm. 

Sit in a chair, toward the front. Your feet should be flat on the floor, spaced apart so that they are even with your shoulders. Hold a weight in your left hand, and raise your left arm all the way up, so that it’s pointing toward the ceiling, palm facing in. Support your left arm by holding it just below the elbow with your right hand. Slowly bend your left arm so that the weight in your left hand now rests behind your left shoulder. Take three seconds to straighten your left arm so that it’s pointing toward the ceiling again. Hold the position for one second. Take three seconds to lower the weight back to your shoulder by bending your elbow. Keep supporting your left arm with your right hand throughout the exercise. Pause, then repeat the bending and straightening until you have done the exercise eight to fifteen times with your left arm. Reverse positions and repeat eight to fifteen times with your right arm. Rest, and then repeat another set of eight to fifteen repetitions on each side.

ALTERNATIVE “DIP” EXERCISE FOR BACK OF UPPER ARM

Sit in a chair with arm rests. Make sure the chair is heavy enough and stable enough to support dips. Lean slightly forward, keeping your back and shoulders straight. Hold onto the arms of the chair. Your hands should be level with the trunk of your body, or slightly farther forward. Place your feet slightly under the chair, with your heels off the ground and the weight of your feet and legs resting on your toes and the balls of your feet. Slowly lift yourself up, using your arms, as high as you can. This pushing motion will strengthen your arm muscles even if you aren’t yet able to lift yourself up off of the chair. Don’t use your legs or feet for assistance, or use them as little as possible. Slowly lower yourself back down. Repeat eight to fifteen times. Rest, and then repeat another eight to fifteen times.

KNEE FLEXION

Strengthens muscles in back of thigh. 

Stand straight, very close to a table or chair, holding it for balance. Take three seconds to bend your left knee so that your calf comes as far up toward the back of your thigh as possible. Don’t move your upper leg at all; bend your knee only. Take three seconds to lower your left leg all the way back down. Repeat with right leg. Alternate legs until you have done eight to fifteen repetitions with each leg. Rest, and then do another set of eight to fifteen alternating repetitions. Use ankle weights when you are ready to progress.

HIP FLEXION

Strengthens thigh and hip muscles. 

Stand to the side or behind a chair or table, holding it with one hand for balance. Take three seconds to bend your left knee and bring it as far toward your chest as possible. Stand straight throughout, without bending at the waist or hips. Hold position for one second, and then take three seconds to lower your left leg all the way down. Repeat with right leg; alternate legs until you have done eight to fifteen repetitions on each side. Rest, and then do another set of eight to fifteen alternating repetitions. Add ankle weights when you are ready to progress.

SHOULDER FLEXION

Strengthens shoulder muscles. 

Sit in a chair, with back straight. Feet should be flat on the floor, spaced apart so that they are even with your shoulders. Hold hand weights straight down at your sides, with your palms facing inward. Take three seconds to lift your arms in front of you, keeping them straight and rotating them so that your palms are facing upward, until your arms are parallel to the ground. Hold the position for one second. Take three seconds to lower your arms so that they are straight down by your sides again. Pause. Repeat eight to fifteen times. Rest; do another set of eight to fifteen repetitions.

KNEE EXTENSION

Strengthens muscles in front of thigh and shin. 

Sit in a chair, with your back resting against the back of the chair. If your feet are flat on the floor in this position, you should place a rolled-up towel under your knees to lift them up. Only the balls of your feet and your toes should be resting on the floor. Rest your hands on your thighs or on the sides of the chair. Take three seconds to extend your right leg in front of you, parallel to the floor, until your knee is straight. With your right leg in this position, flex your foot so that your toes are pointing toward your head; hold your foot in this position for one to two seconds. Take three seconds to lower your right leg back to the starting position, so that the ball of your footrests on the floor again. Repeat with left leg. Alternate legs, until you have done the exercise eight to fifteen times with each leg. Rest; then do another set of eight to fifteen alternating repetitions. Use ankle weights when you are ready to progress.

HIP EXTENSION

Strengthens buttock and lower-back muscles. 

Stand twelve to eighteen inches away from a table or chair, feet slightly apart. Bend forward from the hips, at about a 45-degree angle, holding onto the table or chair for balance. In this position, take three seconds to lift your left leg straight behind you without bending your knee, pointing your toes, or bending your upper body any farther forward. Hold the position for one second. Take three seconds to lower your left leg back to the starting position. Repeat with right leg. Alternate legs, until you have repeated the exercise eight to fifteen times with each leg. Rest; then do another set of eight to fifteen alternating repetitions with each leg. Add ankle weights when you are ready to progress.

SIDE LEG RAISE

Strengthens muscles at sides of hips and thighs. 

Stand up straight, directly behind a table or chair, feet slightly apart. Hold onto the table to help keep your balance. Take three seconds to lift your right leg six to twelve inches out to the side. Keep your back and both legs straight. Don’t point your toes outward—keep them facing forward. Hold the position for one second. Take three seconds to lower your leg back to the starting position. Repeat with your left leg. Alternate legs, until you have repeated the exercise eight to fifteen times with each leg. Rest, and do another set. Use ankle weights when you are ready to progress.

Gabriel Garcia

ISSA Certified Fitness Professional ISSA Senior Fitness Specialist NyStrength Peak Performance Pro NyStrength Master of Fitness Design NyStrength Nutrition Designer 

Consult with your primary Doctor before starting any physical activity.

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