People tend to believe that, once they reach old age, they cannot perform physical exercises anymore, let alone be involved in weight-lifting. However, this is not true at all. On the contrary, weight-lifting can prove to be extremely beneficial for all who like to practice it, preventing numerous diseases, strengthening the body, boosting muscles and keeping sagging skin at bay. Thus, there is nothing wrong with exercising for 30 minutes, three times a day, even though you might think the opposite. Now, read through the remainder of this article and learn some important weight-lifting exercises which will boost your health.
A Necessary Ritual
Before every serious physical activity takes place, you need to bear in mind that stretching and warming-up are both procedures which need to be performed prior to any other exercise. Thus, prevent injuries by warming your body up slowly and carefully. Starting with hard and demanding exercises will lead to injuries and possible health complications. Thus, allow your body to accommodate to the workout gradually.
Weight-Lifting Exercises for Seniors
First of all, once you have finished your warming-up session, of course, grab two dumbbells and stand straight with your hands next to your body, holding the weights. Then, bend the right arm, lifting the weight all the way up to your shoulder, returning to the initial position afterwards and do the same with the left arm. Each time you lift the weight, hold it for a second or two.
Secondly, you can boost the strength of your chest muscles by lying down on a bench and asking someone to give you two dumbbells. Then, keeping a dumbbell in each hand, extend your hands up, in front of your chest slowly, holding them up for a couple of seconds, before lowering them so that they are parallel to the floor, at a shoulder level.
As for strengthening your triceps muscles, you need to stand with your feet at the shoulder width and hold a single dumbbell with both hands. Then, raise the dumbbell above your head, lowering it slowly behind the head by bending the hands at the elbows, stretching the triceps muscles. Once you do this, return to the initial position and repeat.
Using Weights while doing Squats
Squats are an excellent exercise too. You can perform them with or without weights. Stand with your feet at your shoulder width, holding the weights in your hands. Afterwards, bend your lower part of the body as if your are going to sit down, keeping your upper body straight. Lower the body a bit more, bending the knees and keep the low position for a couple of seconds.
Alternatively, you can place the weights down at your feet and lift them as you perform squats.
There are plenty of exercises which can be great for seniors. So, do not lead a sedentary life. Rather, enjoy these physical activities, promoting health and well-being.