Four Moves to Build Strength

An hour a week isn’t too much time.

If you spend it doing strengthening exercises,  you’ll:

• Make everyday activities easier
• Keep your weight in check
• Improve your sleep
• Protect your heart, bones and joints

The National Institute on Aging recommends at least two 30-minute strength-training sessions a week.

You should consult with a qualified health care profession before starting any exercise program.  However, if it is alright you can get started with these exercises.

10 to 15
Repeat each exercise ten to fifteen times.

1     SIDE ARM RAISE (FOR CARRYING GROCERIES)

• Hold light dumbbells.
• Stand or sit in a chair with feet flat on the floor.
• Slowly lift arms straight out from your sides.  Stop at shoulder height.
• Hold for one second.  Lower.

2      WALL PUSH-UPS (FOR LIFTING CHILDREN)

• Stand a little farther than arm’s length from the wall.
• Lean forward and place your palms flat on the wall.
• Bend elbows and move upper body to the wall.
• Straighten arms to return to start.

3      KNEE CURL (FOR CLIMBING STAIRS)

• Stand holding the back of a sturdy chair.
• Lift one leg straight back, then bend knee to bring heel toward your buttocks.
• Hold for one second.  Lower.
• Repeat with other leg.

4      LEG STRAIGHTENING (FOR WALKING)

• Sit in a sturdy chair.  Place balls of feet and toes on the floor.
• Slowly straighten one leg.  Don’t lock your knee.
• Flex your foot.  Hold for one second.
• Slowly lower.  Repeat with other leg.

Get more exercise tips at beginsat50.com.  Use access code “STMS.”

Fall 2012 AARP Newsletter Strive