How to Do Strength Exercises as a Senior

Bones become more brittle and muscles lose their flexibility; general weaknesses are part of getting older. To combat some of the natural progression of aging, add regular strength exercises to your daily regimen. You don't need a complicated program to build muscles and get stronger. Simple hand weights can make a difference. As with any new exercise program, make sure your doctor is aware of your activities.

Instructions

Difficulty: Moderately Easy

1. Put aside any preconceptions about weight training. It is not just about getting buff and showing off protruding muscles. Mild strength exercises will help more than just your appearance. They will help you feel better all over, both physically and mentally.
2. Start small. Lifting one-pound hand weights while watching television can provide as many benefits to seniors as younger weightlifters get from lifting barbells.
3. Upgrade the size of the weights as the resistance weakens. When it gets too easy and you don't feel any resistance, it's time to move to the next level. Three to five pound weights will keep you fit for life.
4. Include weightlifting with these small hand weights in your regular activities, such as watching television or listening to music. Ten to twenty repetitions with each hand will provide noticeable results.
5. Purchase a DVD to give you some pointers in your home. Join a class to receive support from others new to strength exercises. Social interaction at a gym or senior center can be an added bonus to your new regime.
6. Enlist a buddy to join you in your strength exercise program. You might carry small weights while walking together or go to classes together.