As we age, we tend to live a sedentary lifestyle with minimal to no exercise. When we do not keep active, it is common for us to lose our physical strength. However, there are many ways to improve your physical strength in retirement. Here are five strength training exercises you can do.
Lying Hip Bridges
The target of this exercise is your glutes. Begin this exercise by lying flat on your back with bended knees and flatten your feet on the ground. Squeeze your butt and gently thrust your hips into the air, flattening your lower back. Lower yourself slowly to the initial position after pausing. Increase the number of repetitions if your body allows it.
Squatting builds your entire lower body and core, making actions like stair climbing and lifting things off the floor safer and easier. Begin by standing precisely in front of a firm chair. With your feet spread wider than shoulder-width apart, extend your arms parallel to the ground. Bend your knees carefully as you lower yourself towards the chair slowly while counting to five. Make sure your knees do not extend beyond your toes.
Though the chair is there to catch you if you fall, try not to sit down on it while doing the exercise. Instead, linger over the seat, pause, then count to three, before carefully bringing yourself to a standing position.
Wall Push Up
This exercise is a revised version of the standard floor push-ups. To do this exercise, find a wall and stand about arm’s length from it. Lean your body forward and rest your palms flat against the wall, shoulder-width, and length apart. Count to five while maintaining a tight grip on your feet. Carefully push yourself back until your arms are straight. Repeat this as many times as you can.
This exercise can help to strengthen your ankles and calves while restoring and maintaining body balance and stability. To do this, stand up with your feet shoulder-width apart and hold onto a chair or counter for support. Count to five while slowly pushing your heels up as far as possible. Remain in this position for two to five seconds. Then, lower your heels carefully back to the floor until you are flat on your feet.
For those looking to improve core stability, balance, and general strength, this exercise is for you! Start by lying flat on your back with your legs and arms in the air with bended knees. Lower one leg to the floor and the opposing arm behind you while you keep your core strong, and knees bent. After a little pause, lift them back to the initial position. Repeat with the opposing leg and arm.
Keep Active at Seaton Voorhees
Looking for a retirement community where you can stay active? You can do that and more in our independent living community! Here, we provide a variety of resort-style amenities and exclusive senior living programs where you can participate in and enjoy our fitness and wellness programs. Be it yoga or Zumba, we guarantee you can keep active and healthy here. To learn more, contact us today!