As we are quarantined to our home for another 14 days, I decided to put together some strengthening routines for you to do at home to keep you strong.
Why? Lower body weakness is the #1 cause of falls among older adults. The Academy of Sports Medicine recommends that adults over the age of 65 engage in resistance training at least two times per week in order to maintain muscle mass needed for independent lifestyle.
Why? You want to keep your immune system healthy. Regular exercise develops an efficient nervous system. Activation and support of a healthy lymphatic system improves immune system function.
Body weight and resistance bands are two examples of resistance training.
Grab your resistance band and follow along with me in this simple seated lower body resistance band routine. If you have energy leftover, do some chair stands and side steps afterward.
Follow along for three easy exercise:
1. Clams: 10-15 reps. 1-3 sets.
2. Leg Press: 10-15 reps each leg. 1-3 sets.
3. Toe Points: 5-10 reps in 3 different positions (Foot in neutral (straight), foot turned in, foot turned out). 1-3 sets.
Start slow. Exhale on exertion. Stay in tall, lengthened spine.
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