If you have youthful family members, celebrating the holidays with them implies you may need to move like a child, whether it’s settling on the floor to unwrap presents, engaging in play and creeping around with the kids, or relishing some hot cocoa by the fire.
These activities are designed to bring happiness, but if you’re not self-assured in your stamina and flexibility, it could raise some worries about how your body will cope. Harry King, an 81-year-old certified fitness coach at Planet Fitness, suggests that contemplating and gearing up for these physical activities is a sensible idea.
Hill explains that reinforcing the body, as well as integrating mobility and stretching, can make actions like standing up and sitting down from the floor simpler. Our lower body, upper body, and core all have a role in these actions. Quad and arm potency, hip mobility, and core stability for equilibrium are also essential.
While there are numerous drills and stretches that can aid, King recommends the subsequent five actions. You can adjust them if you’re new to strength training and gradually progress as you gain strength – striving to become stronger as you age is crucial, according to King.
King proposes concentrating on strength training rather than only using the treadmill when you visit the gym. This helps prepare you for daily activities.
Festive strength training for seniors: 5 suggested actions
With the holidays drawing near, you can commence practicing these actions now. Consider joining an accommodating workout space that prioritizes no criticisms and accessibility, such as Planet Fitness. This way, you’ll be able to monitor your progress next year.
“If we’re starting an exercise program at any age, but especially for seniors, let’s start with what we can do and progress,” King motivates. “It’s never too late to start.”
1. Wall sits
Wall sits aid in forming the muscles used when standing up and sitting down from the floor or a chair, chiefly the quads. To do this, stand with your back against a wall and slowly glide your backside down towards the floor. Begin with 30 seconds and extend the duration to one or two minutes.
2. Lunges
Lunges engage the same muscles used when standing up and sitting down from the floor, making them a valuable action for these purposes. They work the quads, glutes, and lower back, advancing to assist with standing up and sitting down from chairs and the floor.
3. Active stretches for hips, glutes, and hamstrings
Incorporating lower-body active stretches promotes improved flexibility, joint range of motion, and overall mobility for seniors. This helps improve balance, coordination, and muscular tension relief.
4. Push-up and tricep push-ups
Strengthening the upper body with push-ups can aid in standing up off the floor or out of a chair. Begin with wall push-ups and progress to push-ups on the floor as you gain strength.
5. Planks
Core stability is crucial for all actions and activities. Progress your plank drills by commencing against a wall and gradually moving lower as you gain strength.
By enhancing muscle strength and improving bone density, seniors can relish holiday gatherings effortlessly, whether it’s adorning, savoring meals, or simply spending time with loved ones. Strength training not only builds physical perseverance but also offers a sense of empowerment, making it a genuine gift.
