Exercises

1 Comment

The most common search term that lands a person at my blog usually incorporates the words quadricep exercise and arthritis.  I have already covered the topic here  but I thought I would explain another exercise that you can do to strengthen your quadriceps if you have arthritis in your knees.

This is not only for those with arthritis, if you still find wall squats difficult for any reason then this might be a good substitute.  This exercise does need a piece of equipment, a resistance band. Now you can get various different types of resistance bands, if you have any problems with your wrists I recommend you get ones with a handle.

Here are some examples of what you could use (not price checked)  Fitness-MAD studio Pro Safety Resistance Tube  or Perfect Fitess Resistance Band system  or USA Pro Body Bands (no handles).

As this exercise is for a large muscle group I recommend you get one of the heavier resistance bands.

I will be doing some more articles using resistance bands as they really are perfect for throwing in your bag and taking with you for a walk around the park.

Leg Press using resistance band

  1. Sit on a bench/chair, bend your left knee, and lift your foot from the ground. You can lean back slightly during the exercise but be careful that your don't slump with rounded shoulders.
  2. Wrap the center of the resistance band around your left foot and hold both ends of the band in your hands.  Your hands should be  either side of your body at about waist level. Your toes should be pointed down at a slight angle.
  3.  Pushing out  with your foot straighten your  left leg out in front of your body and stop just before locking your knee.
  4. Bend your knee slowly to return slowly to your starting position.
  5. Do 5 repetitions and change leg.

Remember to do this exercise slowly to get the full benefit, there should always be tension in the band.

Once you are comfortable doing 5 repetitions on each leg then increase the number of repetitions you do.

Before starting any new exercise program please check with your doctor and clear any exercise changes with them.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

2 Comments

Very important muscles to exercise as we age are the upper back muscles to prevent that hunched over look where the chest muscles are too tight and the upper back muscles are weak.  Exercises that don't use any equipment to work the upper back aren't thick on the ground, however there are a couple.  If you can't safely get up and down from the floor (which this exercise requires) then please comment and I will post another exercise that you can do.

The (snazzily named) Y-T-I raises target the muscles of your upper back that stabilize your shoulder blades  and strengthen your shoulder muscles.

Y Raise

  1. Lie facedown on the floor with your arms resting on the floor above your head, completely straight and at a 30-degree angle to your body, so your body forms a Y shape.
  2. Your palms should be facing each other so that the thumbs point up (as if you were doing an ok sign!)
  3. Raise your arms as high as you comfortably can, concentrate on your upper back doing this work and not your arms.

 T Raise

  1. Still lying facedown move your arms so that they're out to your sides—perpendicular to your body.
  2. Your thumbs should be still pointing upwards with palms now facing forwards.
  3. Raise your arms as high as you comfortably can, concentrate on your upper back doing this work and not your arms.

I Raise

  1. Still lying facedown move your arms so that your body forms a straight line from your feet to your fingertips.
  2. Like with the Y your palms should be facing each other  with your thumbs pointing up.
  3. Raise your arms as high as you comfortably can,  concentrate on your upper back doing this work and not your arms.

Do 10 reps of each Y, T and I  (immediately after one another) and then rest for 1 minute before doing another 10 reps of each exercise.

For a no equipment required lower back and core exercise please see the following article I wrote which details both Bird Dog (great name!) and the plank.

Before starting any new exercise program please check with your doctor and clear any exercise changes with them

If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

 

3 Comments

I am going to nominate the squat as one of the most important exercises you can do whether its the wall slide, body weight squat or squat with added weight. To prove how important it is one of the most oft used phrases when teaching the squat is "pretend you are sitting down in a chair". Yes being able to squat means you will continue to be able to sit down and stand up safely without using your arms (or the chair arms) for assistance. Stronger legs means better balance, so less likely to fall. They also reduce your risk of lower back and knee pain, improve mobility  and of course who doesn't want a bottom that fills out their trousers.

Beginner - Walls slide  (also good for those with arthritis in the knee)

  1. Stand against a wall with your back touching it. Your feet should be shoulder width apart.
  2. Begin by slowly sliding down the wall, maintaining contact, until you are in seated position.  Your  hips and knees should both  be at 90-degrees, your back flat against the wall, your heels  on the ground and your knee joint should be directly above your ankle joint.

Do not worry if you can not get this far down to start with, just slide down the wall to a position comfortable for you.

3.  Slowly push with the legs, weight going thru the heels and slide up the wall to return to starting position.

Start by doing this 3 times a day, to increase the difficulty of this exercise then when you are in the seated position hold for 5 seconds before sliding back up the wall.

Intermediate - Body weight squat to chair

When you first try these place a chair behind you, it will help you visualise what you are suppose to be doing. If necessary actually sit in the chair when you lower yourself.

  1. Stand with feet slightly more than shoulder width apart with toes turned out at a slight angle.
  2. Push back your hips as if you were going to sit in the chair, think about reaching back with your bottom attempting to touch the chair . Whilst you are doing this you need to remember
  • Do not round your back
  • Keep chest up
  • Your knees should track over your toes i.e. you should be pushing your knees out, they shouldn't be collapsing inwards.
  • Keep weight toward the heels, you should be able to wiggle your toes.
  • Eyes looking foward, your chin should be parallel with the floor

3.  The position you are going down to is just below parallel for your thighs, where your bottom drops below your knees BUT this is a position you are working towards, when you start just go down as far as it feels comfortable. At this point your form is more important than your range of movement.

4. Keeping the weight in your heels, slowly push your body back up.

5. Start with 3 repetitions and work up to 10.

So 2 exercises the press up and squat, both movements which use lots of muscles but no equipment! The next post will be covering a back exercise, as we age it's actually important that we strengthen the back to help prevent the hunching that can occur as we age for now - as you are probably reading this on a PC or laptop -  I will just say sit up straight!

Before starting any new exercise program please check with your doctor and clear any exercise changes with them.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

Helen Witcomb runs Whole Life Fitness which is a personal training company which specialises in the over 50s. For more information please visit Whole Life Fitness or call 01252313578.

I was asked the following question after my (slightly ranty) post about celebrity trainers and weight training.

"I’ve never thought about lifting weights. How does one get started, and how do you work into a cardiovascular work out?"
...continue reading

6 Comments

If you have arthritis in the knee you have probably been told you can't do squats & lunges, which are traditional exercises to strengthen the quadriceps (muscles on front of thigh). Yet having strong quadricep muscles can help with the arthritis as  stronger muscles provide better support to the joint. So what can you do? ...continue reading

1 Comment

This weekend I did my Aqua Instructor course and passed the exam, so good weekend here. I had hoped to post this blog on Sunday night  but  collapsed with exhaustion into bed, sometimes an early night is just needed!

So Aqua Aerobics, why?

There are a multitude of benefits of exercising in water instead of on land.

The stress and strain on the body is reduced because waters density means  that 90% of a body’s weight is supported (if immersed to the neck).The weight bearing stress that gravity puts on the body joints is therefore greatly relieved. There is a decreased likelihood of muscle and joint injuries occurring even with exercises traditionally referred to as high impact such as jumping.

The range of moment in water is usually improved because of the reduced degree of muscle effort required, for example people who might have difficulty raising their knee to hip height on land will be able to perform the move with ease in water due to the helping hand of buoyancy.

Water-based heart rate is approximately 13% lower than during land-based exercise. There are several theories about why this is but it is well documented that similar cardiovascular gains can be achieved from land and water based workouts.

Working out in water is fantastic, it reduces stress and strain on the body joints whilst providing an effective cardiovascular and endurance workout. In other words it's perfect for older adults, pregnant woman and overweight participants.

Before starting any new  exercise program please check with your doctor and clear any exercise changes with them.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.