As we age, concerns about strength, balance, and mobility arise. Age-related mobility limitations are a fact of life for many older adults. Studies have shown that about 30% of adults over 70 years of age have trouble walking, getting up out of a chair, or climbing stairs. In addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.
Weight lifting and stretching are useful at any age, but there are specific benefits for older adults such as preventing or delaying the onset of many age-related ailments. Integrating resistance training and stretching into your routine can keep you feeling healthy and strong.
Committing to and maintaining a strength training program, whether it is at the gym or at home can improve your strength, balance, and mobility.
Your strength training program should include:
- Three weekly sessions
- Work out your whole body
- Consistency
Here are six strength exercises for an effective and comprehensive full-body workout:
- One-leg balance
- Squat
- Wall pushup
- Resistance band row
- Bird dog
- Glute bridge
Unless otherwise noted, do three sets of 10-12 reps of each exercise.
Here are five stretches to include in your fitness routine to hit all of the major body parts and help improve your flexibility and mobility:
- Hamstring stretch
- Seated hip stretch
- Chest opener
- Side-lying thoracic rotation
- Side-to-side reach
If not indicated, hold each stretch for about 30 seconds total. As you focus on breathing, deep inhale, deep exhale, and try to go deeper into the stretch.
Please note that when beginning strength training, your healthcare provider must clear you before starting. Start slowly and gradually increase your physical activity level over time.
If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.