My 10 strength exercises for the over 50s
A strong body is a healthy body – especially important as we age. Being active and maintaining strong, healthy bones and muscles means we’re more stable. We move easily and avoid injury.
It means we are free to enjoy our lives and do the things we want to do. But the old adage ‘use it or lose it’ is key here.
The fact is that Australian women are four times as likely as men to develop bone disease. And half of all women over fifty are likely to suffer a fracture from falls due to bone and muscle weakness.
Weight-bearing exercises – resistance training - help to increase the density of our bones. These are especially important during middle-age when hormonal changes make us more vulnerable. These changes also lead to muscle loss. (I know, it’s really not fair!)
Of course, men also need to maintain a health weight and ensure they stay strong and healthy.
Not only do your regular Pilates workouts strengthen your body, but they also help you move more flexibly and manage your weight. This also helps you avoid inflammation and painful joints. Inflammation is also the enemy of brain health. Physical activity is a proven way of improving your brain health.
my 10 favourite strength-building exercises to keep you moving!
1. The Bridge
The Bridge is a great exercise for core strength as well as for spine and hip mobility.
Lie on your back with your knees bent. Place your feet just outside your fingertips.
Inhale to prepare and roll your pelvis up in the air, moving each vertebra one at a time.
Exhale as you roll back down.
Remember to pay attention to your shoulders. To avoid tensing them, reach your fingertips to the ceiling to help release your shoulders.
2. The Roll-Up
Helps build strength through your abdominal muscles and improves spine mobility.
Lie on your back with your arms stretched along the floor above your head.
Avoid lifting your feet off the floor as you roll up. This ensures your core muscles are doing all the work.
Your neck should be positioned so it’s an extension of your spine – avoid tucking it in or flexing it backwards.
Reach your arms up to the ceiling. Inhale, then as you exhale, slowly peel your back off the floor, one vertebra at a time.
Next, slowly roll back onto the floor. Again, try placing each vertebra one at a time.
3. Spine Stretch Forward
Keeps your spine moving fluidly, helping to increase its flexibility and support your whole body.
Sitting on the mat, extend your legs forward and place them about a mat length apart.
Lift your arms up to shoulder height.
Inhale and sit tall from your waist.
Exhale as you curl your neck towards your chest, reaching forward.
Inhale, and as you do, stack the spine back up so it’s in alignment.
Sit tall, then repeat.
4. The Quadruped
A great exercise for weight-bearing and building core strength.
Starting on your hands and knees with a nice long spine.
Check that your knees are directly under your hips and your wrists and arms are directly under your shoulders.
Float your right arm off the floor, then bring it back down.
Repeat this movement with you left arm.
Next, reach your right leg long and away from you and about level with your spine.
Repeat with your left leg.
To progress, reach out the opposite arm and leg at the same time.
During the movement, keep your back in alignment (imagine you’re balancing a tray on your back).
5. The Plank
This exercise is excellent in building upper body and arm strength. It also gives your core a good workout. There are a few different ways of approaching your plank. Here’s my suggestion.
Move onto your hands and knees.
Check that your knees are directly under your hips and your wrists and arms are directly under your shoulders. (If you’re a beginner, I suggest moving onto your forearms first – where your elbows will be directly underneath your shoulder.)
Reach one leg back. Tuck your tummy in and keep your knee straight. Move onto the ball of your foot.
Repeat with the other foot.
Hold, breathing in and out and count to ten.
Bend one knee and kneel – followed by the other leg. Take another deep breath – and repeat.
6. Leg Pull Forward
This can be a challenging exercise but great for your upper arm strength.
Start in a plank position with your legs close together and your core engaged.
First hinge back and forward on your feet taking the weight into your arms as you move forward.
Next in that plank position, lift one leg up, then lower.
Continue by alternating each leg lift – left then right.
7. The Mermaid
This exercise sets the stage for a complete stretch, engaging much of the upper body.
Sit on one side with your knees bent and your legs folded one on top of the other.
Place one hand on your ankles. Inhale, reaching your other arm toward the ceiling.
Exhale, reaching your arm in the direction of your ankles, pulling your navel into your spine, rotating the torso slightly backward.
Inhale, returning to the starting position.
Repeat on the other side.
8. The Swan
This is another excellent Pilates exercise for your spine. The Swan extends your abdominal muscles while you flex your spine.
Start by lying flat on your stomach.
Place your hands underneath your shoulders with your elbows into your sides.
Your feet are about hip width apart.
Press your pubic bone into the mat and at the same time lift your belly button.
Press into your palms and inhale as you peel your upper body off the mat. Hold.
Exhale and move back down slowly.
Avoid moving fast or ‘crunching’ your vertebrae. It’s all about control.
9. The Side Plank
There are so many benefits from this weight-bearing movement – it’s really one of my favourites! Not only does it strengthen your core, but it also uses multiple muscle groups and helps improve your balance and coordination and reduce your risk of back injury.
Start by on lying on your right side with your legs and feet stacked one on top of the other.
Position your right elbow under your right shoulder. Your forearm will be pointing away from you and you should make a fist with your hand.
Keep your neck neutral and breathe in and out, bracing your core.
Lift your legs off the mat. Your weight should be supported by your elbow and the side of your foot.
Your body should be in a straight line from top to toe.
Hold this position for up to 30 seconds, then relax.
Repeat on the other side.
10. Standing Balance I for STRONG LEGS and BALANCE
This exercise helps strengthen your balance and build strong legs. If you feel you need a chair nearby for extra support, please go ahead.
Start by standing with your feet hip width apart.
Lift up one leg; hands under the bend knee
Exten the knee - hold for 3,2 1
Repeat on the other side.
As with all Pilates exercises, it often helps to have an instructor checking your positions. This ensures you’re using all the right muscles, breathing right, and helps avoid injury.
Reference:
Book ‘Secrets of Women’s Healthy Ageing ‘by Professor Cassandra Szoeke