We all know that strength training is essential as we get older, but if you’re a complete beginner or returning to fitness after an extended break, you’ve come to the right place.
Below, Megan Hely, owner and personal trainer at Hustle N Muscles in Jersey City, shares two exercises she gives all her clients over the age of 65 to build strength, mobility, and balance. You won’t need any additional equipment to complete them, just your own body weight.
As a reminder, if you’re currently injured or recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional before trying anything new.
What are the exercises?
“In addition to strength training and mobility, we focus a lot on balance and skills like getting down and back up off the floor,” says Hely. Building functional fitness, as in the kind of fitness you need to get up off the floor, stand up from the toilet, or climb stairs, can help you stay independent for longer.
The two exercises below will help strengthen your upper body, lower body, and core. Remember to start slowly and increase your reps as the exercise starts to feel easier. If at any point you feel a sharp pain, stop and seek professional help.
Wall push-ups
“Place your arms at chest level against the wall and take one large step backward. Slowly lower yourself towards the wall, with the elbows bent at a 45-degree angle. Hold for a second, and then slowly push yourself back up until your arms are straight (making sure not to hyperextend your elbows).
Do 3 sets, starting with 8 reps and increasing as the exercise becomes easier,” says Hely.
Sit to stand
“Sit in a sturdy chair with feet flat on the floor and arms crossed over your chest. Hinge your hips backward and press through your heels to a standing position. Carefully lower yourself down into the chair by pushing your hips backwards and bending your knees.
Do 3 sets, starting with 8 reps and increasing as the exercise becomes easier.”
What are the benefits?
These two exercises use all the muscles needed to do a push-up or squat, without the same stress on your joints. Wall push-ups will work your chest, shoulders and triceps without stress on your wrists, shoulders and upper back. Despite being low-impact, you’ll still be working the muscles in your upper body and putting healthy stress on the bones, which is vital for combating osteoporosis.
The sit-to-stand is essentially a squat, as you’re engaging your quads, glutes and hamstrings. You’ll also have to engage your core to stabilize your body as you stand. If you struggle with knee stiffness or arthritis, this variation of the squat is far less aggravating than a bodyweight squat while still helping lubricate the knee and hip joints, reducing stiffness.
Doing both of these exercises can help strengthen your core, improving your overall balance and reducing your risk of falls. Remember to think about keeping your abs engaged as you do both, sucking your belly button into your spine and zipping your abs up and in.
