Magazine
Focus on Strength
Muscle-strengthening activities build strength by making your muscles work more than they usually do. They are also called weight training or resistance activities. Examples include:
- Body weight exercises
- Free weight or weight machine exercises
- Resistance band exercises
- Daily activities
Benefits of Muscle-strengthening Activities
- Make your everyday tasks easier with strong muscles and joints.
- Reduce your risk of falls and injury with better balance and coordination.
- Strengthen your bones and reduce your risk of osteoporosis.
- Improve your sleep, mood and confidence.
- Prevent chronic disease or ease your symptoms.
More about Strength
- Muscle loss is a normal part of aging that can be slowed with regular exercise and healthy foods.
- Protein foods work with strength-building exercise to slow the muscle loss of aging.
- Beans, lentils and split peas are fiber-rich protein foods that go well in chili or stews.
- Canned tuna, salmon, shrimp and mackerel are protein foods that store well and are quick to prepare.
- Calcium-rich foods, like dairy products, tofu and some leafy greens, support healthy bones and muscles.
Strengthen your plate
Try this easy and flexible meal idea:
- 1 cup cooked meat, beans, eggs or tofu
- 1 cup bite-sized cooked vegetables
- 1 cup cooked whole grains
Mix together and divide between 2 bowls. Season to taste and top with salsa, shredded cheese or plain yogurt. Go to FoodHero.org for easy, tasty recipes such as Rice Bowl Southwestern Style
Examples of Strength Exercises
- Bent Forward Fly
- Standing Leg Curl
- Standing Calf and Toe Raise
- Biceps Curl
- Wide Leg Squat
- Overhead Press
Tips
- Have a chair nearby for balance or to rest if needed. Many exercises can be done seated.
- A repetition (rep) is one completion of an exercise, such as one leg lift.
- A set is a series of reps done one after the next. For example, 6 leg lifts can be one set of leg lifts.
- Start with 2 sets of 6 reps of each exercise. Rest for 30 to 60 seconds between each set.
- As an exercise becomes easier, you can gradually add reps, sets or weight to make your muscles work more.
- Include exercises for all muscle groups: the legs, hips, back, chest, abdomen, shoulders and arms.
Classics Stay Strong
- Talk to your healthcare provider if you have concerns about your ability to do muscle-strengthening exercises.
- Remember to warm up before and cool down after activity.
- Stay hydrated while moving your body! Have water nearby during exercise.
- Being active with others can be fun, motivating and increase safety
- Make your own free weights with canned goods, water-filled bottles, or bags of rice or sand.
Physical Activity Guidelines for Adults 65+
- Sit less and move more!
- At least 150 minutes a week of moderate intensity activity.
- At least 2 days a week of activities that strengthen muscles.
- Include activities that improve balance, such as standing on one foot.