In the last blog post ‘Get Moving: Exercise Pt 1‘ we answered the question about how much exercise adults really need. In this post we continue that discussion.
General Muscle-Strengthening Exercises
With the Progress option we are going to add some general muscle-strengthening exercises to your programme. These exercises should be done TWICE a week. One piece of equipment the Mayo Clinic suggests using to help you do these exercises is a relatively inexpensive resistance tube.
These resistance tubes come in different levels of resistance and you will need to match your purchase with your level of fitness. Have a look at this short video for information on how to choose the correct resistance tube for you.
Once you have purchased your resistance tube then you are ready to start your resistance training in order to strengthen all the major muscle groups in your body. If you click on these links you will find a number of exercises that you can do in the privacy of your own home.
- Bent-over row with resistance tubing
- Biceps curl with resistance tubing
- Hamstring curl with resistance tubing
- Hip abduction walk with resistance tubing
- Squat with resistance tubing
- Standing hip abduction with resistance tubing
- Triceps kickback with resistance tubing
Exercise For Older Adults
The Center for Disease Control & Prevention recommends that older adults should DOUBLE their moderate exercise aerobic activity from 150 minutes to 300 minutes per week. That’s right – we need more not less aerobic exercise as we get older. And remember all the while to keep your daily core muscle and general muscle strengthening exercises going.
You Can’t Outrun A Bad Diet
I want to end this week’s segment on exercise with a reminder that while exercise has many benefits – and we all need to ‘get moving’ – please remember that “you can’t outrun a bad diet” when it comes to weightloss.
If you have any comments on this week’s posts, or if you have any questions or suggestions relating to exercise, please email me at email@example.com