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Build up strength
RAJIV M.
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Here are some tips for the elderly on weight training
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Weight training is essential for the elderly because it helps develop muscular strength and improves self-confidence. Being able to get out of bed without help, lift weights and do small chores all by oneself is a big part of being self-confident.
Begin with some stretches and a warm-up that involves a few minutes of brisk walking. Keep your weight lifting aims modest.
Begin with 2 kg dumbbells or even smaller weights and work your way up the scale over weeks.
Biceps curl
The biceps curl keeps the arms strong and should be part of one's daily exercise routine. One can do it seated or standing. Just keep the back straight and use only the arm to lift the weight-do not move shoulders, trunk or waist while lifting the weight.
If you cannot help moving these parts, it means you are working with too heavy a weight. Go down to a lower weight, and do the exercise till you get it right.
Sit straight or stand with arms at sides. Hold a pair of dumbbells with palms facing upwards. Flex elbow and raise dumbbell till arm is fully flexed. Lower the dumbbell while flexing the other elbow at the same time. Repeat 10 times. The dumbbell shrug works the shoulders, neck and back and is nothing but shrugging with dumbbells in one's hands.
Stand straight with a dumbbell in each hand. Elevate shoulders as one would while shrugging, but lift really high. Roll shoulders backward and then down to the starting position. On the next repetition, roll the shoulders forward and down. Alternate first backward and then forward. Do this 10 times.
The calf raise with dumbbells: Stand with feet shoulder-span apart. Hold dumbbell in each hand. Rise to tip-toe position and maintain the position for 5 seconds. This works the calf. With ten repetitions, you should be able to feel a slow burn in your calf muscles.
Dumbbell squats
Dumbbell squats strengthen thigh muscles. Stand with feet shoulder-width apart and dumbbells in each hand. Slowly descend as if about to sit down on a chair.
Halfway down to the imaginary chair, stop and ascend to the upright position. Inhale on the way down and exhale on the way up. Repeat 10 times.
RAJIV M
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Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
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Kochi
Madurai
Mangalore
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Vijayawada
Visakhapatnam
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