Muscle Building Exercises for Seniors

Posted by Mike McQuinn on May 2, 2014 | no comments

A recent study from the UCLA School of medicine, published in the American Journal of Medicine, suggests that there is a positive correlation between muscle mass in seniors and life expectancy. This study adds to the growing literature which supports the argument that overall body composition is a better predictor of longevity than body mass index.

With that in mind, let’s have a look at some simple exercises that seniors can perform to build muscle and live longer!

Warm-up

To avoid injury and maximize the efficacy of your workout, it’s critical to start your workout with a warm-up. We suggest taking a simple 5 minute walk, inside or outside, in order to get the blood flowing to those muscles. Remember, loose, warm muscles will respond better to the challenges presented by muscle-building exercises.

Ok, let’s start building muscle!

squats-silhouetteSquats

Squatting is a great exercise for strengthening you hips, thighs, and of course, your booty! The benefits of squatting are numerous, but you will see a particular difference when engaging in activities like:

  • Standing-up
  • Walking
  • Jogging
  • Climbing stairs

As with all exercises, it’s critical to use proper technique when performing squats. This will ensure not only that the exercise is effective, but also safe.

[CLICK HERE TO SEE AN EXAMPLE OF PROPER SQUATTING]

wall-push-upsWall Pushups

The wall pushup is simply a variation of a regular pushup which is a bit less strenuous, as it does not require that you get down on the ground. Nevertheless. it’s effective for building muscle. Wall pushups, if performed regularly and properly, will help you strengthen your arms, shoulders, and chest. You’ll feel this increased strength particularly when engaging in the following activities:

  • Carrying objects from one place to another
  • Getting out of bed
  • Opening doors

[CLICK HERE TO SEE AN EXAMPLE OF PROPER WALL PUSHUPS]

toe-standsToe Stands

If the weather is bad, or for whatever reason you aren’t feeling like taking a walk, toe stands are a great alternative! Toe stands are a great exercise for strengthening your calves and ankles, which are critical muscles for stability and balance.

One of the reasons why this exercise is so important is that falls are often the cause of serious injuries, and even death, of seniors. By building the muscles which improve balance and stability, you are also minimizing the chance that you’ll suffer an injury-causing fall.

[CLICK HERE TO SEE AN EXAMPLE OF PROPER TOE STANDS]

These are just a few examples of exercises that can help seniors build muscle. For a more comprehensive list, please check out this guide from the Centers for Disease Control and prevention. Additionally, if you know any good exercises for building muscle, please share them in the comments below!

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