Keeping your body strong and active as you age is crucial for staying independent and thriving.
But not everyone has the time or desire to spend countless hours at the gym doing intense workouts.
The good news is that’s where gentlestrength training exercisescome in handy.
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Incorporating gentle,low-impact exercisesinto your routine can profoundly impact your overall health and well-being.
Plus, these gentle exercises are beneficial regardless of your fitness level.
Masi instructs you to sit in a sturdy chair with your feet flat on the floor.
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Slowly stand up without using your hands, then sit back down.
If you want to make it more challenging, consider using a lower chair.
Complete three sets of 10 reps with one minute of rest between sets.
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“Stand behind a chair for support.
Slowly raise your heels off the floor, then lower them back down.
Aim for two sets of 15 reps with one minute of rest.
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Masi explains, “Stand a few feet from a sturdy elevated surface.
Place your hands on the surface slightly wider than shoulder width.
Perform a pushup by bending and straightening your elbows.
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Pain-free shoulders make it easier to reach, lift, and carry objects.
Keep your elbows straight and move your arms in small consecutive circles, either forwards or backward.
“This exercise is meant for more reps and doesn’t require much weight.
Complete 30 rotations in each direction for two sets, resting for one minute between.
“Lie on your back with your knees bent and feet flat,” instructs Masi.
“Keep your feet about shoulder-width apart.
Perform three sets of 15 reps with one minute of rest between sets.
Do two sets of three holds per foot, resting for one minute between sets.
This exercise can also be performed isometrically by squeezing a soft towel.
When doing it this way, you may want to hold each squeeze longer.”
Aim for four sets of 15 reps per hand with one minute of rest.
Band Pull-Aparts
The band pull-apart is an excellent exercise for strengthening the upper back and shoulders.
“Stand or sit with your feet shoulder-width apart.
Complete two sets of 15 reps, resting for one minute between sets.
“Lower your left leg toward the floor while pressing your lower back into the ground.
Return to the starting position and repeat with the opposite leg.”
Perform two sets of 10 reps per leg with one minute of rest between.
Keep your arms straight and lift your hips to the ceiling, straightening your legs as much as possible.
Hold this position for three to five seconds, then return to the pushup position.
Aim for four sets of five reps with one minute of rest between sets.
