So many things you should do for your healthy aging. And most of them are expensive. Even with insurance, visits to the doctor cost most of the time. Care for your hair and skin aren’t getting cheaper. Those nice socks aren’t cheap. So, it’s great that even though the CDC recommends strength training a couple of times a week, you don’t have to go out and buy free weights. You don’t need a gym, either. There are no weights required for strength training.
Your body weight will do
You may not want to build muscle, but we all want to maintain what we’ve got. And it’s possible to do that and improve our strength by just using our own bodies. I think I’d look kind of stupid with bulging biceps, but if that’s your thing, it’s possible to get those as well by doing body weight exercises. First thing, though, according to Sten Stray-Gunderson, MS, an exercise physiologist and trainer, is to eat enough protein. So many of us focus on vegetables now that we don’t get enough protein in our diets. He recommends 1.2 to 2.2 grams per pound of bodyweight a day of protein to preserve your muscle mass – probably the lower end for those of us over 60. For exercise, Stray-Gunderson says high reps and many sets of body weight exercises will help increase muscle mass.
For those of us who want to just maintain and get stronger, not necessarily build muscle, focus on the time under tension while we do the exercise. For example, lower into a squat slowly, and come up again just as slowly. It’s hard, but that’s the way to build strength. Focusing on form and control is the way to make an exercise really effective. There are no weights required for strength training here.
What exercises to do?
The aforementioned squat is an all-time favorite, of course, as is the plank. There’s nothing like squats for the lower body and the plank works everything, especially the core. Just make sure that you’re using good form. For the squat, your back is straight, legs are wide and knees are behind your toes as you look down. For the plank, keep your back straight and head in line. Of course, for everything, keep your core tight. And if you get bored with a regular plank, there are many variations to hold your interest.
