Resistance Exercises for Seniors: Practical Guide and Recommendations
As we age, engaging in regular exercise and staying physically active can help improve the quality of life.
Resistance training, also known as strength training, uses weights or even your own body weight. Equipment typically used can include weights such as dumbbells, kettlebells, barbells or resistance bands, to enhance muscle strength. Resistance exercises are particularly beneficial for older adults as they enhance mobility, balance, and reduce the risk of injuries.
Getting Started: What to Consider
Here are some key factors to consider:
Medical Clearance: It is always recommended to be medically cleared before starting an exercise program.
It is advisable to consult a doctor, especially if the person has a chronic disease like heart disease, arthritis, or diabetes.
A health care or fitness professional can help monitor an exercise program and progression to avoid injuries and risk to one's health [1].
Remember to Pace Yourself, There is No Rush!!
Start Slowly: Newbies should approach resistance training gradually in order to avoid straining their muscles.
It is recommended that one or two exercise bouts are performed initially, and then they are built up as endurance and strength are developed. You should start with low intensity on the exercises and correct form then advance to the higher intensity loads or difficult positions [2].
Warm-Up and Cool Down: Begin with walking, marching in place , or other light movement activities ; stationary bike or elliptical is ok. This will help avoid injury and will prepare the muscles for the physical activity. Stretching is beneficial after the exercise session, however do not stretch without warming up. Stretching after exercise also promotes reduced muscle soreness and helps increase flexibility of muscles [9].
Types of Resistance Exercises for Seniors
There are various ways to incorporate resistance exercises, and seniors can choose methods that best suit their abilities and preferences:
Bodyweight Exercises: Training with body weight is an effective starting point for anyone who wants to build strength.
Basic exercise movements like squats, lunges, push-ups using a wall or counter, and sitting leg lifts are perfect for a beginner circuit. These can be done at home without any requirement of equipment [4].
Resistance Bands: Elastic resistance bands provide resistance training without the use of massive weights or going to a gym.
They can be used in different exercises such as seated rows, chest press, seated leg press and others. Resistance bands are low impact and are therefore ideal for use by elderly individuals [5].
Dumbbells and Free Weights: Dumbbells can also be used however it is important that the weight is manageable.
Upper body movements such as lifting, bicep curls, shoulder press, and tricep extensions are useful for improving upper body strength.
It is recommended to begin with weights which are relatively light and to increase the weight progressively to prevent injury [6].
Machines at the Gym: Some seniors may wish to perform movements on resistance machines in a gym near them. Some of these machines assist with recommended posture and thus minimize risk of injury. Exercises like leg presses and chest presses are useful in developing large muscles [7].
Exercise Recommendations for Seniors
Current guidelines by the American College of Sports Medicine (ACSM) recommend that older adults should perform at least two sessions of resistance training per week. No two sessions should be the same and the workout plan should include leg, back, arm, chest & shoulder exercises [1]. Here are a few samples exercises that seniors can incorporate into their routine:
Chair Squats:
Begin standing with feet shoulder width apart
Slowly lower your body as if to sit on a chair {don't sit !! }
Return to the starting position with feet shoulder width apart
Keep your knees pointed forward during this exercise
This exercise challenges the lower body, particularly the legs and Gluteus muscles [3].
Seated Leg Lifts:
Begin this exercise seated on a chair with knees 90 degrees and feet shoulder width apart.
Slowly extend one leg until it is parallel to the ground, feel the quad muscle during the exercise
Return to start position
Repeat this movement on the opposite leg. This exercise is particularly effective for strengthening the quadriceps muscles [4].
Wall Push-Ups: Stand near a wall with your fingers spread and your arms outstretched, palms against the wall at chest level. Lower the chest close to the wall with bent arms and then extend it back up again. This exercise is very efficient in developing chest, shoulders, and arm muscles [5].
Bicep Curls with Dumbbells: Grasp one slight dumbbell in each of your hands and your arms stretched down and your palms facing forward. Perform a slow movement to carry the weights closer to the shoulders and return slowly to take them back to the initial position. This exercise strengthens the bicep [6].
Resistance Band Rows: Cross your legs place them in front of you on the bench and put the resistance band around your ankles. Grab the different ends of the band, and lift both your hands up to your chest, pulling your shoulder blades together. This exercise in particularly beneficial for the strengthening of back muscles[7].
If you feel any dizziness, shortness of breath or any symptoms of concern, stop the exercise and consult your medical professional.
Remember exercise is fun , stay safe!!
Dr. Manuel Arruffat, owner of fysioplus
Dr. Hunzala , contributor
Lal Chand, Senior Technical Advisor
References
⦁ American College of Sports Medicine (ACSM). (2021). Resistance Training for Older Adults: Position Stand. Available at: https://www.acsm.org.
⦁ National Institute on Aging. (2020). Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging. U.S. Department of Health and Human Services. Available at: https://www.nia.nih.gov/health/exercise-physical-activity
⦁ Fiatarone Singh, M. A., & Avenell, A. (2002). Exercise for the elderly: Benefits and practical issues. Available at: https://pubmed.ncbi.nlm.nih.gov
⦁ Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults: A Cochrane review. Available at: https://doi.org/10.1002/14651858.CD002759
⦁ Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate. Preventive Medicine. Available at: https://doi.org/10.1016/j.ypmed.2009.12.005
⦁ American Council on Exercise (ACE). (2021). Strength Training for Older Adults. Available at: https://www.acefitness.org
⦁ Riebe, D., Ehrman, J. K., Liguori, G., & Magal, M. (2018). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.).
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