You are a little older now. You, like me, did the gym thing for years. Now – you are over it! I am there. However, as we age, balance is one of the skills that diminishes first. Strength exercise will help to stabilize the joint, which will assist in balance work. The following 3 exercises will give you the most bang for your buck. Beginners – begin with 1 set of 8-15 repetitions. Caution: do not let the thought, “What is this little bit of movement going to do for me?” Especially in the beginning (first several months), consistency is the key…not…how much. We can add more sets when one set presents no challenge.
Easy Access Ideas:
Step Ups – Place one foot on a step and leave it on the step while you bring the opposite foot up and down. This version will be working one leg at a time. This exercise is geared to build strength and balance.
Pushups – In the beginning, use a table (washer in my case). Once you get stronger, keep using something lower and lower to the ground – until you can do them on the actual ground. You may not be able to get to 8 repetitions on this one right away. Remember – consistency is the key….not how many.
Seated Row – Using some sort of bands (I recommend Black Mountain band kit – about $37, link below). You will need a decent amount of resistance, so choose a thicker band. This is a multiple joint movement and many muscles are working. Your biceps and back muscles are the movers. Reminder: muscles moves bones…bones do not move muscles.
- Sit straight up in a chair, but do not sit back into the chair.
- Feet parallel and firmly planted – do not shift to the balls of your feet.
- Set up the chair far back enough to have a bit of resistance in the band from the beginning (see video).
- Keep wrists straight, and pull the band straight back until your hands are at your torso by your ribs/chest.
- You want to feel your shoulder blades moving towards the middle of your back.
- Pause slightly, and then release to starting position slowly.