IIf you have children in your family, spending time with them on holidays may mean that you are expected (or even wanted!) to act like them. yeah. You might find yourself flopping down on the floor and opening presents, running and crawling and playing with your kids and presents, and maybe even gathering around the fire and enjoying some hot cocoa.
These activities are intended to be a source of joy. But if you're not confident in or comfortable with your strength, mobility, and flexibility, you may feel anxious about how your body can handle it. harry kingan 81-year-old certified personal trainer. planet fitnesssays it's a good idea to think about and prepare for these physical realities.
“Every muscle is engaged when you get up and down, when you play with your grandchildren, when you unwrap presents,” King says. “Especially as you get older, a fitness program can not only prepare you for special occasions but also help you with your daily activities.”
Hill explains that in addition to strengthening your entire body, you can incorporate mobility and stretching to make movements like getting up and down from the floor easier. Our lower body, upper body, and core all play a role in these movements. You also need quadriceps and arm strength for balance, hip mobility, and core strength.
Multiple exercises and stretches can help you achieve this. But Mr. King particularly recommends his five moves: If you're new to strength training, you can modify them and progress as you get stronger. It's important to aim to get stronger as you get older, says King.
“When people think of going to the gym, the first thing they should do is [many of them] All you have to do is get on the treadmill,” King says. “If you can get them to go to the strength training machines, it helps them work on their daily routine.”
Holiday strength training for seniors: 5 recommended movements
With the holidays approaching, you can start working on these initiatives now. Don't be intimidated by “gym fear.” Consider an inclusive workout space that prioritizes non-judgment and accessibility. planet fitness. And come next year, you'll see how far you've come.
“If you want to start an exercise program at any age, [but] Let's move forward, especially our seniors, starting with what we can do,” King encouraged. “It's never too late to start.”
1. Sit on the wall
“The quadriceps are the muscles you use most when you get up from the floor or a chair, and when you get up from a chair,” says King. “Proper, low-impact exercises, like wall sitting, strengthen your muscles.”
To get into position, start by standing with your back against a wall, then slowly slide your butt down toward the floor, stepping your feet forward as needed to create space. Ideally, both your knees and hips should be bent at a 90-degree angle. But if that's not possible, support yourself by starting at the lowest angle you can confidently, with your hips and knees at a 45-degree angle, or pressing your head, back, and hips against the wall. King recommends that initially he aims to hold the wall for 30 seconds, and that he increases the time to 1 to 2 minutes.
2. Lunge
Because lunges mimic the motion of getting up and down from the floor and work the same muscles, Professor King says lunges are a very useful exercise for these purposes.
“Lunges work your quads, glutes, and parts of your lower back, so lunges work most of your lower body muscles,” says King. “It helps you go further and get up off the chair and off the floor.”
If you're new to lunging, we recommend starting on your hands and knees with a sturdy aid, such as a chair, by your side. Next, put one foot in front of the other and use assistance to stand up.
From there, you can perform this movement without assistance and eventually progress to forward lunges, backward lunges, or walking lunges from a standing position.
3. Dynamic stretches for lower back, glutes, and hamstrings
Engaging in dynamic stretching of the lower body can help improve flexibility, joint range of motion, and overall mobility, providing many benefits for older adults. These exercises include controlled, repetitive movements that gently warm up your muscles, increase blood circulation, and reduce stiffness commonly associated with aging.
By incorporating dynamic stretching into your daily routine, you can strengthen your balance and coordination, which is important to prevent falls and maintain independence. Additionally, these stretches may relieve muscle tension, contributing to a greater sense of comfort and well-being, while supporting joint health and reducing the risk of age-related muscle and bone problems.
4. Push-ups and triceps push-ups
While your legs do much of the heavy lifting during up-and-down movements, your arms can also help distribute the load.
“When we get up from the floor or a chair, we almost always use our arms to help us get up,” says King. Strengthening your upper body with at-home moves should definitely be part of your holiday strength plan.
King recommends push-ups and tricep push-ups (push-ups where you tuck your elbows into your sides). Depending on your strength level, start by pressing your hands against a wall, standing a few feet away from the wall, and pushing up and down from that standing pose. As you progress, you will be able to move your hands to the countertop, chair, stool, and eventually the floor.
5. Board material
Don't forget the core part.
“Core strength is involved in everything we do,” says King. This also includes balance, since strengthening your core involves strengthening the stabilizer muscles around your spine that help you stay upright. “Most of the time, it's the center of every movement we make. Therefore, building a good, strong core is important.”
You can use the same progression strategy for planks as for push-ups. Start by holding your body firmly against the wall, then lower your body as you gain strength.
Improved muscle strength and increased bone density allow seniors to gracefully handle holiday gatherings, such as decorating the hall, enjoying a festive meal, or simply enjoying the company of loved ones. Masu. The magic of strength training lies not only in its physical recovery, but also in the strength it provides, which is a true gift.
