Strength and flexibility are very important. Exercising to improve those can help you to increase your muscle strength, maintain strong bone density (this is very important for women in particular), improve your balance, and reduce your joint pain.

What Are Strength Exercises?

A strength exercise is an activity that works your muscles harder than your usual activity and helps to increase your muscle’s strength, size, power, and endurance. Strength training activity will usually involve using your body weight, or working against a resistance, like weights. See article for some great weight-based exercise ideas. 

Aim to do at least two sessions or more of strength training a week. Some examples of strength training that you can do, depending on your ability, could include:

  • Lifting weights
  • Working with resistance bands
  • Heavy gardening, like digging and shoveling
  • Climbing the stairs
  • Hillwalking
  • Cycling
  • Dancing
  • Body-weight exercises, like push-ups, sit-ups, and squats
  • Yoga

What Exercises Are Good For Preventing Falls?

As you get older, you need to maintain and improve your muscle strength to avoid falls. Exercise to improve your leg strength, coordination, and balance can help you to do this. You can improve all of these things with exercises like:

  • Tai chi
  • Yoga
  • Dancing
  • Climbing the stairs
  • Hiking
  • Lifting weights

How Can I Tell If I’m Doing Enough?

In order to strengthen your muscles, the exercise you do should work muscles to the point where you need a short rest before you can continue. For example, if you lift weights, lift until you have to put the weight down after a few repetitions before you can carry on.

What Are Flexibility Exercises?

Flexibility exercises will improve your joint’s ability to carry out the movements you need for daily life. Good exercises for flexibility include:

  • Stretching
  • Yoga
  • Tai chi
  • Pilates

What Are The Benefits Of These Exercises?

Muscle-strengthening activities will help you to keep up with performing everyday tasks and slow down how fast you lose bone and muscle as you age. Doing exercises like this will also help you to avoid falls. 

Being more flexible will also help you to improve your posture, which can then reduce the number of aches and pains you feel and make you less likely to get injured. If you’re flexible, you’ll also be better able to carry out everyday tasks, like carrying shopping or lifting children.

How Often Should I Do Strength And Flexibility Exercises?

You should work all the main muscle groups, which are your legs, back, abdomen, chest, shoulders, and arms, on two or more days each week. A typical session can take less than twenty minutes so you can fit it into a busy schedule. 

Perform these exercises until you find it difficult to do another repetition without assistance. One repetition is one complete movement of the activity, such as one sit-up or lifting a weight. Aim for 8 to 12 repetitions for one set, and at least two or three sets.

Start gradually and build your ability over a few weeks. 

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