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Muscle strengthening for seniors:10 exercises to practice

Muscle strengthening for seniors:10 exercises to practice

There is no age to do muscle building. This activity is even highly recommended after 60 years. Why ? Because a few exercises can improve well-being and delay the loss of autonomy as much as possible. How to build muscle without injury? Here are 10 muscle building exercises for seniors.

How to prepare for a muscle strengthening session?

A muscle building session is a sports session. It must be planned away from meals, that is to say at least one hour after eating. For this session, you must have a comfortable outfit as well as all the necessary small equipment such as weights, an electric band, a yoga mat or a small ball. Of course, we remember to take a bottle of water because you need to hydrate before, during and after the session.

The muscle strengthening session should begin with some warm-ups. The principle is simple, you wake up all your muscles from head to toe! This step is essential because it reduces the risk of injury and also helps limit aches.

10 exercises for a successful muscle building session

1. Work the neck muscles with simple movements

Working the neck should be the first step in all strength training sessions. Indeed, it can happen that during an exercise, we contract. Sometimes we hurt ourselves too. So to protect yourself, we start by working the neck.

  • Move your head side to side gently. Repeat the movement ten times without accelerating the pace.
  • Move your head up and down. Do this movement ten times, very slowly.
  • Make circles with your head.

Throughout the exercise, remember to breathe well and close your eyes. You may feel dizzy if you keep your eyes open. This exercise should take you 2-3 minutes.

2. Work the shoulders and upper back

The work of the shoulders must follow that of the neck. To work this part of the body, simply raise and lower the shoulders and then roll them. Do this for a minute.

3. Work arms with weights

Arms are essential to you on a daily basis. Also, during your muscle building session, you must work on them. Several exercises are possible. Here are some examples.

  • With a weight in each hand, place your arms alongside your body. Mount them in front of you at a 90° angle. Repeat 10 times. Do the same on the sides.
  • Bend your arms and place the weights at shoulder level. Raise your arms and return to the starting position. Repeat 10 times.
  • Fold your arms back and place the weights level with your shoulder blades. Raise them at 90° then lower them. Repeat 10 times.

For these exercises, the weights should be relatively light. This way, you will build muscle while preserving your elbow joints.

4. Work the abs with breathing exercises

Working the abdominals when you are a senior is more difficult. Do not force too much because injuries are common. Lie on your back, bend your legs and straighten your chest slightly. To achieve this, you need to use your abs exclusively. There is no need to go very high to enjoy the benefits. This exercise is perfect for losing belly fat! Repeat 10 times then try to start again by doing lateral movements:10 on the right side then 10 on the left side.

5. Work the legs to maintain motor skills

Working your legs keeps you in shape. So it's very important. To achieve this, several solutions exist. You can just walk up and down your stairs. You can also lie on your back and pedal. Know that walking is the best solution to work the legs. Consider taking 10,000 steps a day in addition to your strength training sessions. Allow 5 to 10 minutes of leg work depending on the intensity of the exercises.

6. Working the knees to reduce joint pain

To work the knees, simply bend them gently and do this 10 times in a row. If you have no pain in your knees, do another set of 10. Otherwise stop! Never force your joints!

7. Work the pelvis to reduce back pain

The pelvis is a very important part of the body that must be maintained. To achieve this, lie on your back and place your arms along your body. Bend your legs. Raise the pelvis gently then rest it, controlling the fall. Repeat 20 times, pausing halfway.

8. Work your back to stay active

Back pain is a scourge and particularly affects seniors. To prevent and reduce them, you have to work your back. To do this, nothing like a pool session. You can also add targeted exercise to your strength training session. Lie on your stomach with your palms above your shoulders. Push up and straighten up. Do this ten times. Then lie on your back, bend your legs and grab them. Make small movements to massage and relax.

9. Work your perineum to fight incontinence

A man like a woman must work his perineum, urologists say. Women are particularly affected if they have had children. To work this muscle which supports all the organs present in the pelvis, it must be contracted. Start with a long contraction of 10 seconds then 5 seconds of rest and a contraction of 5 seconds. Then do about 20 rapid contractions.

10. Work on your flexibility to rediscover well-being

To finish your muscle strengthening session, it is essential to stretch again in order to work on your flexibility. Again, start with your upper body and work your way down. Also try to touch your feet with your hands without bending your knees. You can also put one foot on a chair or table, keeping your legs straight. Finally try to grow taller and touch the ceiling with your hands to stretch your back.

This type of muscle strengthening session can be done 2 to 3 times a week. In addition to walking (10,000 steps per day) and a weekly swimming session, you will be in great shape!