Easy at-home strength training exercises to stay fit and healthy

Apr 27, 2024
Source: Getty Images.

Strength training is important for all people of adult age to do, however, it becomes even more important as we get to middle age and beyond.

As we get older, we naturally experience a decline in muscle mass. Strength training helps to slow down this process by stimulating the muscle and promoting muscle growth. By maintaining or increasing muscle mass, we can preserve strength, mobility, and functional independence.

Additionally, osteoporosis can become a big problem in older adults. This is because ageing is associated with a decrease in bone mineral density, making bones more fragile and susceptible to fractures. Strength training, especially weight-bearing exercises, helps to stimulate bone remodelling and increase bone density. This reduces the risk of osteoporosis and fractures, promoting overall bone health.

Strength training can also improve your metabolism and speed it up. As we age, our metabolism tends to slow down, which can lead to weight gain and an increased risk of chronic conditions. Strength training also helps us improve our balance and stability which is so important, as the older we are, the more dangerous falls become.

With that in mind, here are some great exercises that you can do from home, and all you will need is an active band, which you can pick up from any good chemist.

Do 3 sets of 10-12 reps.

Lat Pull

  • Grab the Active Band with both hands, hands facing up toward the roof.
  • Tuck your elbows in next to your waist, and have your arms out at 90 degrees, parallel to the floor.
  • Keeping your elbows in at your waist, rips the band apart, as you pull it out to your sides.
  • Resist the band back to the starting position.

Lat Pull, long arms

  •  Start in the same position as with the lat pull.
  • When you pull the band out to the side this time, straighten your arms, so they are in a T shape in line with your shoulders.
  • Bend your elbows, and resist the band until your elbows are back in at your waist.

Diagonal, Lateral Pull

  • Step on the end of the band with your leg foot. Make sure it is secure. Hold onto the other side of the band with your right hand.
  • Pull the band, and bring your elbow up so it is in line with your shoulder.
  • Now straighten your forearm so that it is outstretched toward the edge of your ceiling
  • Bend your arm back in so your elbow is in line with your shoulder.
  • Straighten the right arm, out past your left hip.
  • Once you finish all your reps on one side, swap sides.

Active Band Deadlift

  • Lengthen the band on the floor. Step onto it with your feet hip width apart, but so you are centred. Squat down and grab the sides of the band and stand up straight.
  • To come down into a dead lift, push your butt back, lean your body forward slightly, but keep your chest proud
  • Lower down with the band while pushing your butt back, once you are at your lowest point, push into your feet, and stand back up straight.

Active Band Squat

  • Your starting position will be the same as the deadlift, but instead of moving forward, sit back as if you are sitting back into a chair, keep your knees tracking over your ankles.
  • Push into your feet and stand back up straight.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

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