{"id":9678,"date":"2025-01-29T20:56:26","date_gmt":"2025-01-29T20:56:26","guid":{"rendered":"https:\/\/flushinghospital.org\/newsletter\/?p=9678"},"modified":"2025-01-29T20:56:26","modified_gmt":"2025-01-29T20:56:26","slug":"tips-for-strength-training-as-you-age","status":"publish","type":"post","link":"https:\/\/flushinghospital.org\/newsletter\/tips-for-strength-training-as-you-age\/","title":{"rendered":"Tips for Strength Training as You Age"},"content":{"rendered":"<p><a href=\"https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-9679 alignright\" src=\"https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445-300x200.jpg 300w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445-1024x683.jpg 1024w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445-768x512.jpg 768w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445-1536x1024.jpg 1536w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445-2048x1366.jpg 2048w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/01\/GettyImages-1131290445-450x300.jpg 450w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>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.<\/p>\n<p>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.<\/p>\n<p>Committing to and maintaining a strength training program, whether it is at the gym or at home can improve your strength, balance, and mobility.<\/p>\n<p>Your strength training program should include:<\/p>\n<ul>\n<li>Three weekly sessions<\/li>\n<li>Work out your whole body<\/li>\n<li>Consistency<\/li>\n<\/ul>\n<p>Here are six strength exercises for an effective and comprehensive full-body workout:<\/p>\n<ul>\n<li>One-leg balance<\/li>\n<li>Squat<\/li>\n<li>Wall pushup<\/li>\n<li>Resistance band row<\/li>\n<li>Bird dog<\/li>\n<li>Glute bridge<\/li>\n<\/ul>\n<p>Unless otherwise noted, do three sets of 10-12 reps of each exercise.<\/p>\n<p>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:<\/p>\n<ul>\n<li>Hamstring stretch<\/li>\n<li>Seated hip stretch<\/li>\n<li>Chest opener<\/li>\n<li>Side-lying thoracic rotation<\/li>\n<li>Side-to-side reach<\/li>\n<\/ul>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center\u2019s\u00a0<a href=\"https:\/\/flushinghospital.org\/clinical-services\/ambulatory-care\/\">Ambulatory Care Center<\/a>. To schedule an appointment, please call (718) 670-5486.<\/p>\n<p class=\"disclaimer\">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.<strong>  PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.<\/strong> <\/p>","protected":false},"excerpt":{"rendered":"<p>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 &hellip; <a href=\"https:\/\/flushinghospital.org\/newsletter\/tips-for-strength-training-as-you-age\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,11,1,510,14,4],"tags":[2351],"class_list":["post-9678","post","type-post","status-publish","format-standard","hentry","category-general-health","category-geriatrics","category-health","category-lifestyle","category-mens-health","category-womens-health","tag-tips-for-strength-training-as-you-age"],"_links":{"self":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts\/9678","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/comments?post=9678"}],"version-history":[{"count":1,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts\/9678\/revisions"}],"predecessor-version":[{"id":9680,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts\/9678\/revisions\/9680"}],"wp:attachment":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/media?parent=9678"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/categories?post=9678"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/tags?post=9678"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}