Get Strong
You've done a lot of work so far! Now, it's time to focus on strength training. Here are some of the many benefits of strength training:
Builds muscle strength.
Improves your balance and helps prevent falls.
Helps firm and tone your muscles.
Makes carrying groceries or doing other chores easier.
Prevents muscle tissue loss that comes with aging.
Keeps bones strong.
Helps your body maintain healthy blood sugar levels.
Helps your body burn more calories.
Takes stress off your joints.
Helps you lose weight and keep it off.
Helps you stay healthy as you age.
Important
Stay safe.
It's important to talk to your provider before changing your physical activity routine.
Strengthening your core is important
The core is the area around your trunk and hips, also called the torso.
This area of your body includes all the muscles in your midsection, front, back, and sides.
All these muscles support your back and balance your body.
Here are 2 exercises to help strengthen your core:
Trunk rotation
Lie on your back on the floor with your knees bent and your back in a neutral placement. Cough and hold to tighten your abdominals.
Keeping your shoulders on the floor, let your knees fall slowly to the left. Go only as far as is comfortable. You should feel no pain, only a stretch.
Use your trunk muscles to pull your legs back up to the start.
Repeat the exercise to the right.
Crunch
Lie on your back and place your feet on a wall with a 90-degree bend at your knees and hips.
Cough and hold to tighten your abdominals. Imagine 2 dots in a vertical line on your abdomen, 1 above and 1 below your bellybutton. Imagine pulling those dots together.
Use your trunk muscles to raise your head and shoulders off the floor. Cross your arms on your chest, rather than locking them behind your head. Raise your head no more than a few inches above the ground.
Hold for 3 deep breaths, then return to the start and repeat.