Strong Body, Strong Mind

Resistance and strength training that works specific muscle groups are an important aspect of fitness, helping to increase muscle mass, slow down or halt muscle loss, slow bone loss, and maintain or increase joint flexibility. Working out with weights, bands or anything that provides resistance to your muscle gives older adults better function.

If you follow the American College of Sports Medicine guidelines, active aging adults should participate in resistance training at least twice a week. This greatly improves memory, attention span, problem solving, and decision-making, all which lead to a sharper mind.

Let’s Get Physical

Two quick exercises you can do right now are stand-ups and wall push-ups. Wall push-ups are like regular push-ups done on the floor, except performed against a wall. Start with 15-reps Next, do stand-ups. Sit in a chair and get up without using chair arms. Make sure your bottom sits down on the chair each time. Do 15-reps.

Unlike cardiovascular exercises, strength training requires a person to pay attention to form, count repetitions, or remember what body part to work, all the while stimulating the brain, which can help stave off the onset of MCI – mild cognitive impairment or dementia.

For a well-rounded mental program, make sure to include balance exercises, which help you stay independent by avoiding the disabilities that result from falling and give you confidence.

Try this balance exercise – standing on your right leg hold on to a chair with your left hand. Slowly reach with your right hand and try to touch your right foot 15-times. Then switch to the opposite side.

Stay Flexible & Independent 

Stretching exercises give you more freedom of movement, which allows more activity during your elder years, providing more independence as you age in place and live your life to the fullest.

Here are two great exercises you can do to increase flexibility that can be easily done in bed:

1. Grab both knees and bring them up to your chest. Hold for 10 to 15 seconds. Do 15-reps.
2. Sitting up in the bed, bring your right arm up and over to your left side. Hold for 5-counts and switch sides.

To learn more about exercises for older adults check out our recommendation for a fitness coach who helps elders live more fulfilled lives by staying active.