seniors workout

Easy Exercises For Muscle Stabilization, Strengthening and Endurance In Adults 50 and Over

by | Mar 15, 2019 | Exercise

The impact of aging on strength and balance can be daunting. It seems to happen overnight. You wake up one day and realize it’s harder to climb stairs, bring in the groceries, or even stand up from a seated position. However, this doesn’t mean we should throw in the towel on feeling fit. It means it’s time to get proactive about strengthening our bodies! Now, this doesn’t have to be difficult, in fact, it can be as simple as a walk in the park, literally. The best health benefits will come to those who are willing to practice every day. Moving your body, even in small ways, can make major improvements to joint health and strength. Here are a few ways you can work toward building strength and endurance and regain muscle stabilization and balance.

Stabilization

The Sit-To-Stand Exercise

In order to maintain good health, mobility, and fitness, there has to be movement involved. Something as simple as standing up from a seated position without using your hands is a great way to work on muscle stabilization and balance. Often, being able to stand from a seated position is the deciding factor in personal freedom. This exercise is simple to do.

  1. Stand in front of a sturdy chair with your feet shoulder width apart.
  2. Heels should be 5 to 6 inches in front of the chair, arms should be held straight out in front of your shoulders
  3. Engage your core muscles
  4. Slowly bend your knees and push back your hips to lower your body onto the chair and in a seated position
  5. Then pause, prepare and stand up.
  6. Repeat 10 times per day and remember to take your time

The Single Leg Stand Exercise

The single leg stand exercise has a positive impact on your ability to support yourself. Strengthening in this manner will assist you in improving the way you walk, climb stairs, and perform daily activities. This will also improve muscular imbalances when it comes to the right and left side of the body. Here is a simple way to do this exercise.

  1. Stand upright with your feet together
  2. Engage your core by tightening your stomach muscles
  3. If needed, hold on to a wall or something sturdy to brace yourself
  4. Lift your right foot just off the floor so that your weight is on your left foot
  5. Imagine your spine being straight and tall and remember to engage your core to avoid leaning
  6. Hold this position for 30 seconds or as long as you can hold it for
  7. Repeat on the other side

Endurance

Swimming Exercise

Swimming is a fantastic way to exercise without putting a great deal of pressure on your joints. Studies reflect that swimming increases circulation builds endurance, and increases your heart rate without being overly strenuous. Here are a few exercises that you can do in the pool.

Aqua Jogging

  1. Make sure you are in an area that the water is no higher than your chest
  2. Perform a simple jog in place while in the swimming pool
  3. When you’re ready jog from one side of the pool to the other
  4. You can go as fast or as slow as you wish
  5. If you’d like to simplify this exercise, try walking instead of jogging
  6. Repeat

Flutter Kick

  1. Make sure your head stays above the water
  2. Perform a front float while holding on to the side of the swimming pool
  3. Flutter or kick your legs
  4. Kick at a tempo that doesn’t tire you too quickly but make sure to get your heart pumping
  5. Repeat

Strengthening

Resistance Band Exercise

Resistance bands are light and perfect for exercising in the comfort of your own home. They can be found at Walgreens, Wal-Mart or you can order on Amazon and have it sent to your home. The band will provide a number of diverse ways to challenge different muscle groups. Here are a few exercises you can try with a resistance band.

Seated Row

  1. Sit on the floor with your legs together and extended in front of you
  2. Place the band behind the soles of your feet
  3. Grab the ends of the band with both of your hands
  4. Sit up tall and bend your elbows while pulling the band toward your core
  5. Squeeze your shoulder blades together
  6. Slowly return to the starting position
  7. Repeat

Side Step

  1. Place the band around your legs just above your knees
  2. Place feet hip-width apart
  3. Step to the side until your band provides resistance
  4. Slide your other foot over and start again
  5. Repeat this sidestep in one direction for as many reps as you like
  6. Repeat this going the other direction

All these exercises are a great start in creating ease with daily tasks. Improving stamina, muscles stabilization and endurance will lead to less pain in joints and more energy to enjoy life. Stay tuned for our next post on calisthenics and how improving flexibility can decrease back pain, increase blood flow and improve mental clarity.

References

Walsh, Judith M. E., Alice Rogot Pressman, Jane A. Cauley, and Warren S. Browner. “Predictors of Physical Activity in Community‐dwelling Elderly White Women.” Journal of General Internal Medicine 16.11 (2001): 721-27. Web.

“Take the Plunge. (exercise Experts Claim That Swimming Provides as Many Aerobic Benefits as Running and Is a Better Alternative for the Elderly, Obese and Hypersensitive)(Brief Article).” Industry Week245.16 (1996): 56. Web.Eun-Mi Jang, and Won-Gyu Yoo. “Comparison of Hip Stabilization Muscle Use during Neutral Sit to Stand and Sit to Stand Involving Isometric Hip Abduction in Elderly Females.” Journal of Physical Therapy Science26.12 (2014): 1963-964. Web.