I Can't Resist Getting Stronger…
My doctor encouraged me to try strength training—also called weight training or resistance exercises. I didn't know what she was talking about! She explained that these simple activities—pushing, pulling, or lifting weights—would do wonders for my muscles.
She was right! Since I started strength training, it's been easier to go up and down the stairs, carry groceries, and keep up with my active grandkids.
These activities are also more fun than I thought they'd be. Now I can't resist my resistance exercises!
How to Get Started with Strength Training
• Here's what you'll need for strength training:
• a chair with arms
• hand weights, dumbbells, or cans of soup
When it becomes easy to complete a movement several times, what should you do? The key to getting stronger is to gradually increase the resistance. That's PROGRESS. In time you will find that the weights that you began with don't do the trick anymore, and you must increase the resistance by using heavier weights.
Strength Exercises to Try
Click on the title of each exercise for instructions and a demonstration.
• Hip Flexion
• Knee Extension
• Chair Stand
• Bicep Curl
• Arm Raise
• Tricep Extension
Climb Your Way to Better Health
Climbing stairs can be an important part of your physical activity program.
For people who need to build strength, stair climbing can be good "resistance" training.
If you find that you can walk up a flight of stairs without stopping--and you're not short of breath at the top--continue to use the stairs instead of the elevator. Try to increase the number of flights a day you normally do.
Stair Safety
Climbing and going down stairs are great for your body, but stairs can cause problems, too. Here are some tips to think about the next time you step toward a staircase:
1. Can you see the edge of the steps? If not, pick another set of stairs or be VERY careful.
2. Are the stairs well lit?
3. Can you see the bottom step? Is it easy to tell the difference between the bottom step and the floor?
4. Is the handrail strong, secure, and the right height for you?
5. The biggest safety concern is going DOWN the stairs. Stairs with thick padded rugs can be a challenge.
6. Focus. Don't talk or think about anything but "I am climbing the stairs and my hand is on the handrail."
7. Go down the steps slowly with your hand on the rail.
8. BE VERY CAREFUL when carrying something. Do not carry heavy things downstairs.
