 As we age, we lose our muscle mass. Beginning in our 30’s, we lose about a quarter pound of muscle every year. When we are in our 80’s, we would have lost one third of our muscle mass unless we have done weight training.
Women post menopause will typically lose one percent of their bone mass every year. Over a period of time, this process can lead to osteoporosis. Regular weight-bearing endurance exercise (e.g. walking with moderate intensity) and weight training can reduce the aging process and improve bone health. In our 80’s and 90’s many of us will begin to require assistance for the activities of daily living because we do not have enough muscle strength to accomplish our daily tasks. Seniors are more apt to fall and break a hip when they are frail. Depending on the age of the person, 50%~60% of the people who break a hip will require care and 20%~50% will die within a year. Continuous endurance exercise (such as walking), balance training, and weight training not only can prevent a fall, they also improve appearance & quality of life, reduce arthritis & back pain, increase confidence & self-esteem, increase muscle tone, and fight depression.
| Recommended for strengthening your major muscle groups: Arms:
Hammer curls
Seated dumbbell triceps extensions
Shoulders:
Dumbbell press
One-dumbbell front raises
Dumbbell lateral raises
Chest:
Pushups against door frame
Back:
One-arm dumbbell rows
Dumbbell shrugs
Legs:
Modified dumbbell squats
Buttocks:
Floor hip abductions
Floor hip extensions
Abdomen:
Plank pose
Leg raises
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