Most humans begin losing muscle mass and bone density in their 40′s but after 50, the speed of that loss picks up. If you just let it happen, that will lead to weakness and fragility. Life is a lot less pleasant if your not strong and vigorous.
You can slow down the atrophying of muscles and weakening of bones, just by doing weight-bearing exercises. But if your’re like many boomers and seniors, you’re hesitant about going to the gym, or about exposing your aging body to the stares of strangers. If that’s true for you, don’t let it stop you from working out.
Even a little exercise is better for you than none, and exerise also helps prevent the aging of your body. All you need to perform an efficient routine is an exercise ball and a few dumbbells (and of course, consultation with your doctor to find out if it’s safe for you to perform this program). Get a medium sized ball, not the largest or the smallest. If you want to keep the ball from rolling, brace it against a corner.
Begin with two kinds of sit-ups that will work your core. Lay on the floor with the lower part of your legs up on the ball. Cross your arms over your chest and raise your shoulders up as high as possible. Repeat until it burns to badly to continue. Next, sit on the ball as far forward as you can, holding two lightweight dumbbells against your chest. Lean back, then sit up straight again. Don’t arch or curve your back, keep it straight. Do three sets of 10 reps; this will strengthen your lower core.
To strength your thigh muscles, lie on your back and put your heels on the ball. Lift your pelvis up high, then lower it. Repeat 10 times. This exercise mainly works the hamstrings at the back of the thigh. Do ball squats to work the quadriceps muscles in the front. First, stabilize the ball by putting it in a corner. Holding the dumbbells on your shoulders, sit down on the ball, then stand up. For both these exercises, a set is 15 repetitions. Do five sets.
Now do couch arm pushups to strengthen the arm, shoulder and back muscles. Put both hands on the arm of your couch, and stretch your feet out behind you so your body is in a straight line. Bend your elbows to lower your head down to your hands, then push back up again. Do as many as you can; rest and then repeat. When these pushups become easy, as they will, start doing them on a stabilized ball. The “wiggly” effect will force your core to also take part in the exercise. A strong core will help prevent the disabling falls that are common to those over 50.
Another common injury for mid-lifers is a torn rotator cuff. It pays off to strengthen these small, but important muscles that allow you to lift your arms, and stretch them out so they become flexible and less likely to tear. Do it by holding one lightweight dumbbell or cup slowly from one side to the other, switch arms and repeat. Next, lie with the ball under your shoulders and arms hanging down. Bend your elbows to a 90 degree angle and lift your upper arms to shoulder level. Now push your hands forward until your arms are straight in front of you. Repeat for five sets of five.
If it’s difficult, you may have weak rotator cuffs, just waiting for a tear to happen. Keep working on this exercise to strengthen them.
Set aside a specific half hour two or three times a week to perform these exercises. Make it a habit. Other people your age may get old and fragile, but this home workout will help guarantee that it will take a lot longer to happen to you.
Source: The Chronicle-Telegram 1-11-2012
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