by John Phillips
This is the first part of a three-part series that was featured in the April 22,2019 edition of the Wall Street Journal. I felt it was appropriated for our Oakmont community.
As we age, variety becomes key and core exercises are recommended. The following exercises are recommended to boost balance long before falls become a risk.
1.Squats – Build the muscles of the thighs, hips, core and buttocks Stand with feet shoulder- width apart and your hands on the back of your head or in front of you. Lower your body into a squat, until thighs are parallel to the floor. Keep your chest upright and keep knees directly above your feet. Pause, return to standing position. Repetitions: Start with 3 sets of 5.
2.Planks – Increase core strength and improve balance Get into a push-up position with your weight on hands or forearms. Keep body in a straight line from feet to head. Hold for 15 – 30 seconds. Repeat twice.
3.Lunges – Strengthen the leg, core and back, and enhances balance Stand with feet hip-width apart. Step right leg forward in a lunge position with your right knee bent in a 90-degree angle, your right foot directly beneath the knee, and your left knee close to the floor. Hold position for a few seconds. Return to starting position. Alternate legs. Repetitions: Start with 3 sets of 3.
4.Burpees – Build overall strength and cardiopulmonary fitness Stand with feet shoulder-width apart your arms at your sides. Squat. Place hands on floor in front of you. Jump your feet back so that you are in a push-up position. Jump your feet back into a squat. Rise to standing. Repetitions: 3 sets of 5
5. Dumbbell curl and press – Strengthen the arms and upper body Start in a standing position with your feet shoulder-width apart. Hold a pair of dumbbells by your side with palms facing one another. Curl the weights to your shoulders. Raise them overheard. Reverse the motion. Repetitions: 3 sets of 5
Look for the next article in this 3 part series – The Best Exercises for Your 70’s
If you are a member of the fitness club you are entitled to a 20-minute check up with me. There is a signup board on the wall near my office. If you have any questions or need assistance with your workout program please feel free to contact me 707 494-9086 or email me at firstname.lastname@example.org.