8 Best Equipment-Free Strength Exercises For Older Adults

News

Certifications

New Product

Fitness Club Center 15mm Customize Thick Gym Mats Rubber Flooring

Material: SBR rubber granules and EPDM rubber granulies Logo: personalized logo available Use: gymnasium floor mats Certificate: Yes Thickness: 10 mm, 15 mm, 20 mm, 25 mm, 30 mm, 40 mm, 50 mm
XYSFITNESS Commercial Stair Machines

Our commercial - grade stair climber is designed to meet the high - demand environment of fitness centers. It features a durable and stable construction, capable of withstanding continuous use by multiple users. The ergonomic design ensures a comfortable and natural climbing motion, reducing the risk of injury during workouts. With adjustable resistance levels, it caters to users of all fitness levels, from beginners to professional athletes. The large, easy - to - read display provides real - time data on calories burned, time elapsed, and climbing speed, allowing users to track their progress effectively.
Commercial Ab Trainer

Our commercial ab trainer is a specialized fitness equipment designed to help users target and strengthen their abdominal muscles effectively. It is an essential addition to any gym, fitness studio, or corporate fitness center.
Gym Commercial Smith Machine

Size(L*W*H):1200*1100*1700 Machine weight:60kg Precision track system: Equipped with high-quality linear bearing track to ensure that the barbell in the process of vertical movement smooth and accurate, greatly reduce the risk of sports injury, especially for beginners and rehabilitation trainers. Convenient weight adjustment: The standard barbell plate loading design can easily adjust the weight according to the user's training needs and abilities to meet the intensity requirements of different training stages. Multi-functional training: not only support squat, bench press, hard pull and other classic actions, but also through additional accessories to achieve a variety of compound training such as sitting row, shoulder push and so on, a full range of exercise body muscle groups. Strong and durable structure: The main frame is made of high-strength steel, which is carefully welded and surface treated to withstand high-strength daily use and ensure long-term stable operation.
High - Quality Incline Chest Fly Machine for Optimal Workouts

The High - Quality Incline Chest Fly Machine is a must - have for fitness enthusiasts. Its red - colored frame is made of high - strength materials, ensuring stability and durability. The machine offers an incline bench that can be adjusted to different angles, catering to various workout preferences. It comes with ergonomic handles that provide a firm grip and reduce strain on the wrists. The backrest is cushioned to offer maximum comfort during extended training sessions. This machine is perfect for those aiming to build and tone their chest muscles through precise and controlled incline chest fly movements.

Contact us

Welcome to Shandong Xingya Sports Fitness Inc. We are the China premier gym equipment supplier on the internet. You are our most important customer.Y...

8 Best Equipment-Free Strength Exercises For Older Adults

2017-06-14 15:58:29

　　Strength training isn't just for bodybuilders and marathoners. It's for anyone who wants to feel healthier, more energetic and, yes, younger.

　　"Strength is the fountain of youth," says Gavin McHale, a Winnipeg-based kinesiologist and certified exercise physiologist  who works primarily with older adults. "Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density and remaining functional." For instance, a 2015 Experimental Gerontology study of men and women ages 65 to 97 in retirement care facilities found that performing strength exercises just two times a week for six months significantly improved participants' mobility and functional performance. The result: a longer and, most importantly, fuller life.

　　After all, as we age, while we naturally lose some muscle mass because our muscles become less sensitive to dietary protein's muscle-building ways and changing hormones, a decline in physical activity is the biggest culprit. Called sarcopenia, this loss of muscle – which begins around age 50 – is linked with low bone-mineral densities, falls, fractures and insulin resistance, which may be an early sign of early Alzheimer's disease, according to recent research published in Diabetologia.

　　Luckily, virtually everyone is able to complete strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. "I have clients that are 25 years of age that may need more modifications than 70-year-olds who have been working out their whole life," says Briana Klein, exercise scientist and founder of Roots of Integrity Holistic Fitness in Chicago. Meanwhile, strength training has helped one of her clients with existing Parkinson's disease manage her condition and ease symptoms. Everyone has a different starting point.

　　"Start small. Some is better than none, more is better than some," McHale says. If you have any limiting conditions such as bad knees, hypertension or a replaced joint, talk to you doctor before beginning any exercise routine.

　　Here are the eight best equipment-free exercises to get you started, build strength and feel young, no matter your age:

1. Lying Hip Bridges

　　These work your glutes, your body's largest muscle group, while also opening up the hips, McHale says. The hips can get especially tight in people who find themselves spending hours sitting throughout the day.

2. Squats to Chair

　　Among the most functional exercises around, squats strengthen the entire lower body and core to help you take stairs, pick things up off the floor and get out of chairs without struggle into old age, he says.

3. Wall Push-Ups

　　Improve your whole upper-body strength, especially your arms and chest, with this simple exercise, Klein says.

4. Side Lying Circles

　　This little move has big benefits: It strengthens your hips while improving mobility through the joint, she says.

5. Quadruped Opposite Arm and Leg Balance

　　This exercise is great for improving balance, coordination and strength in the back and abdominals, she says.

6. Deadbugs

　　They have a funny name, but they'll seriously help you improve your core stability for greater balance and all-over strength, McHale says.

7. Side Planks

　　This plank variation will improve side-to-side core stability as well as strengthen your shoulder, a joint that can give many older adults problems, he says.

8. Wall Angels

　　Ease back pain and improve your posture by opening your chest and working your shoulders with these simple against-the-wall moves, he says.

Previous : The New Rules Of Core Fitness
Next : 5 Healthy Gifts For Dad On Father's Day

8 Best Equipment-Free Strength Exercises For Older Adults

News

Certifications

New Product

Fitness Club Center 15mm Customize Thick Gym Mats Rubber Flooring

XYSFITNESS Commercial Stair Machines

Commercial Ab Trainer

Gym Commercial Smith Machine

High - Quality Incline Chest Fly Machine for Optimal Workouts

Contact us

8 Best Equipment-Free Strength Exercises For Older Adults