Strength exercises for adults are very important to feel active and lead a healthy life. Age brings along with it number of ailments like loss of muscles, illnesses, disease like arthritis, osteoporosis, diabetes and obesity. Health experts recommend exercise for adults to be flexible and to prevent diseases.
As body ages it makes your body feel weak due to loss of muscles because your body does not absorb enough nutrients from the foods you eat due to hormonal changes and lack of physical activity. That’s why adults need some strength training to retain their strength and vigor and also regain the lost muscles. Exercising not only makes you fit but also reverses ageing process, boosts mobility, reduces bone loss and also boosts brain health.
Strength training should be part of exercises for adults and it should be done at least thrice a week -as it strengthens legs, hips, chest, back, abdomen, shoulders and arms. The biggest advantage of exercise for adults is they are less likely to experience frequent falls and injuries, in fact strength exercises improves posture, stability, increasing bone density , balance and strength that makes the person confident when walking.
Here are few strength exercises for adults
Strength training exercises include weight lifts, push ups, pull ups, sit ups and using resistance bands other simple strength exercises include doing household chores like carrying groceries, and gardening and playing are also very useful for strengthening muscles.
Let’s explore few strength exercises for adults
- Push-ups – perhaps this is one exercise that activates each muscle in the body, helps tone your body and increases your endurance. Push ups is the easiest exercises and also a powerful exercise to strengthen your back and improve your posture. For doing this exercise keep your back and legs straight and push up from prone position and you can do as many as you want.
- Resistance training- try resistance exercises, it improves muscle mass and bone strength which will help you to do simple chores.
- Pull-ups – to do this exercise you can hang on the bar as long as you can, it’ll increase your back and hand strength and also helps achieve good posture. Then carry on pull ups with resistance -assist band.
- Squats – squats is considered to be best functional exercise for all age groups that promotes balance and mobility. Elderly people should do squats in a proper manner, this exercise helps improve knee stability and strengthen connective tissues. So to do squats keep your back and head straight and slowly bend your knees, hips and ankles in such a position that they are parallel to the ground ,then slowly return to your original position and repeat the exercise for at least 15 to 20 times.
Conclusion – Make your goal to age actively and one of the best ways to achieve your goal is to support your strength exercises with good diet that includes – proteins, carbohydrates and fat. Remember to eat everything in moderation to be healthy and fit.