Title: 12 Best Equipment-Free Strength Exercises for Older Adults |U.S. News
Headings: 12 Best Equipment-Free Strength Exercises for Older Adults
12 Best Equipment-Free Strength Exercises for Older Adults
See:
1. Lying Hip Bridges
2. Squats to Chair
3. Wall Push-Ups
4. Side Lying Circles
See:
5. Quadruped Opposite Arm and Leg Balance
6. Deadbugs
7. Side Planks
8. Wall Angels
See:
9. Wall Slides
10. Pec Stretches
11. Standing Balance
12. Chin Up – Literally
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Content: Sarcopenia – gradual muscle aging – is a natural process of aging, as is the loss of bone density, both of which can be reduced through strength training," Brennan says. " Strength training can help you maintain independence and continue doing the activities you love." [
See: Exercise Equipment for Seniors. ] "Use it or lose it" is the clear message, says Tami Peavy, a physical therapist and clinical director with La Mesa Rehab in La Mesa, California, and founder of PracticalTherapy4U in Los Angeles. " Simply by growing older, you lose muscle mass at the rate of up to 5% per decade after age 30," she says. " The good news is that with some simple strength training, you can reduce that loss and regain muscle mass." Other health benefits can follow. Strength training only once a week showed improved health markers with reduced inflammation, lower blood pressure and lower blood sugar levels among healthy older adults ages 65 to 75 in a study from Finland, published February 2019 in the journal Frontiers in Physiology. Luckily, virtually everyone is able to perform strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. "