Growing Stronger - Strength Training for Older Adults

Exercises

These activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you'll see, strength training requires little time and minimal equipment. And it's safe, even for people with health problems. The strength training "prescription" featured here—the motivational tips, safety precautions, and specific exercises—were developed at the exercise research laboratory at Tufts University. Whatever your age, medical condition, or current level of activity, you are likely a perfect candidate for this gentle but powerful regimen of strengthening exercises.

The goal of this program is to help you make strength training a lifelong habit. By so doing, you will be on your way to a strong, independent, and vibrant life!

Warmup

5-minute Walk

To get your muscles warm and loose for strength training, walk for five to ten minutes outside if weather permits, or inside around the house or on a treadmill if you have one. Walking will help direct needed blood flow to your muscles and prepare your body for exercise. Warming up is important for preventing injury as well as gaining maximal benefit from the exercise, because loose, warm muscles will respond better to the challenge of lifting weights.

If you have another piece of aerobic exercise equipment available to you, such as a bike, rowing machine, or stair stepper, this will serve as an adequate warm up as well.

Stage 1

The following four exercises comprise Stage 1 of the Growing Stronger Program. When you've been doing the exercises of this stage for at least two weeks, OR if you are fairly fit right now, you can add the exercises in Stage 2. Remember to always do the Warmup and Cooldown as part of each exercise session.

• Squats
• Wall Pushups
• Toe Stands
• Finger Marching

Squats

A great exercise for strengthening hips, thighs, and buttocks. Before long, you'll find that walking, jogging, and climbing stairs are a snap!

1. In front of a sturdy, armless chair, stand with feet slightly more than shoulder-width apart. Extend your arms out so they are parallel to the ground and lean forward a little at the hips.
2. Making sure that your knees NEVER come forward past your toes, lower yourself in a slow, controlled motion, to a count of four, until you reach a near-sitting position.
3. Pause. Then, to a count of two, slowly rise back up to a standing position. Keep your knees over your ankles and your back straight.
4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Note 1: If this exercise is too difficult, start off by using your hands for assistance. If you are unable to go all the way down, place a couple of pillows on the chair or only squat down four to six inches.

Note 2: Placing your weight more on your heels than on the balls or toes of your feet can help keep your knees from moving forward past your toes. It will also help to use the muscles of your hips more during the rise to a standing position.

Make sure you:

• Don't sit down too quickly.
• Don't lean your weight too far forward or onto your toes when standing up.

Wall Pushups

This exercise is a modified version of the push-up you may have done years ago in physical education classes. It is less challenging than a classic push-up and won't require you to get down on the floor—but it will help to strengthen your arms, shoulders, and chest.

1. Find a wall that is clear of any objects—wall hangings, windows, etc. Stand a little farther than arm's length from the wall.
2. Facing the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart.
3. To a count of four, bend your elbows as you lower your upper body toward the wall in a slow, controlled motion, keeping your feet planted.
4. Pause. Then, to a count of two, slowly push yourself back until your arms are straight—but don't lock your elbows.
5. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Make sure you:

• Don't round or arch your back.

Toe Stands

If a walk in the park no longer seems easy or enjoyable, the "toe stand" exercise is for you! A good way to strengthen your calves and ankles and restore stability and balance, it will help make that stroll in the park fun and relaxing.

1. Near a counter or sturdy chair, stand with feet shoulder-width apart. Use the chair or counter for balance.
2. To a count of four, slowly push up as far as you can, onto the balls of your feet and hold for two to four seconds.
3. Then, to a count of four, slowly lower your heels back to the floor.
4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Make sure you:

• Don't lean on the counter or chair—use them for balance only.
• Breathe regularly throughout the exercise.

Finger Marching

In this exercise you'll let your fingers, hands, and arms do the walking. This will help strengthen your upper body and your grip, and increase the flexibility of your arms, back, and shoulders.

1. Stand, or sit forward in an armless chair, with feet on the floor, shoulder-width apart.
2. Movement 1: Imagine there is a wall directly in front of you. Slowly walk your fingers up the wall until your arms are above your head. Hold them overhead while wiggling your fingers for about 10 seconds and then slowly walk them back down.
3. Movement 2: Next, try to touch your two hands behind your back. If you can, reach for the opposite elbow with each hand—or get as close as you can. Hold the position for about 10 seconds, feeling a stretch in the back, arms, and chest.
   
4. Movement 3: Release your arms and finger-weave your hands in front of your body. Raise your arms so that they're parallel to the ground, with your palms facing the imaginary wall. Sit or stand up straight, but curl your shoulders forward. You should feel the stretch in your wrist and upper back. Hold the position for about 10 seconds.
   
5. Repeat this three-part exercise three times.

Cooldown

Quadriceps Stretch

This excellent stretch should be a regular part of your cool down. Strength training exercises such as squats, step-ups, and knee extensions focus on strengthening the quadriceps muscles. This stretch will help these muscles relax and make them more flexible.

1. Stand next to a counter or sturdy chair with your feet about shoulder-width apart and your knees straight, but not locked.
2. With your left hand, hold a chair or counter for balance. Bend your right leg back and grasp your right ankle in your right hand until your thigh is perpendicular to the ground. Make sure you stand up straight—don't lean forward. (If you can't grasp your ankle in your hand, just keep your leg as close to perpendicular as possible and hold the bend, or place your foot on the seat of a chair.) You should feel a stretch in the front of the thigh.
3. Hold the stretch for a slow count of 30 to 30, breathing throughout.
4. Release your right ankle and repeat with the other leg.

Make sure you:

• Breathe throughout the stretch, concentrating on relaxing.
• Stand up straight and look straight ahead.
• Don't lock your supporting knee.

Hamstring/Calf Stretch

If touching your toes with straight legs seems an impossible task, you're not alone. Many people have tight hamstring and calf muscles in the back of the leg. This stretch will give these muscles more flexibility and make it easier for you to bend over.

1. Sit forward in a chair with your knees bent and feet flat on the floor.
2. Extend your right leg in front of you, placing your right heel on the floor, and keeping your ankle relaxed. Don't lock your knee. Slowly lean forward at the hips, bending toward your right toes, trying to keep your back straight.
3. Hold the stretch for a slow count of 20 to 30, breathing throughout.
4. Sit up straight again and flex your right ankle so that your toes are pointing up toward the ceiling. Again, lean forward at the hips, bending toward your right toes and hold the stretch for a slow count of 20 to 30, breathing throughout.
5. Release the stretch and repeat with your left leg.

Note: You should feel the first part of this stretch in the back of the upper leg and the second part in the calf.

Make sure you:

• Breathe throughout the stretch, concentrating on relaxing.
• Keep your back straight and head lifted as you lean forward toward your toes.
• Don't push the stretch too far—it shouldn't be painful.

Chest and Arm Stretch

This simple reaching stretch will improve the flexibility in your arms and chest and in the front of your shoulders.

1. Stand with your arms at your sides and your feet about shoulder-width apart.
2. Extend both arms behind your back and clasp your hands together, if possible, retracting your shoulders.
3. Hold the stretch for a slow count of 20 to 30, breathing throughout.
4. Release the stretch and repeat.

Make sure you:

• Breathe throughout the stretch.
• Keep your back straight and look straight ahead.

Neck, Upper Back, and Shoulder Stretch

This easy stretch targets another group of muscles particularly vulnerable to tension and stress—the neck, back, and shoulders. Do it often—after strength training, and during any activity that makes you feel stiff, such as sitting at a desk or at a computer. You'll find it rejuvenating.

1. Stand with your feet shoulder-width apart, your knees straight but not locked, and your hands clasped in front of you.
2. Rotate your hands so that your palms are facing the ground; then raise your arms to about chest height.
3. Gently press your palms away from your body. You should feel a stretch in your neck and upper back and along your shoulders.
4. Hold the stretch for a slow count of 20 to 30, breathing throughout.
5. Release the stretch and repeat.

Make sure you:

• Breathe throughout the stretch.
• Don't curve your back or arch it.