{"id":169947,"date":"2024-03-29T02:14:00","date_gmt":"2024-03-29T09:14:00","guid":{"rendered":"https:\/\/www.dherbs.com\/?p=169947"},"modified":"2024-03-28T15:21:02","modified_gmt":"2024-03-28T22:21:02","slug":"older-adults-can-use-these-dumbbell-exercises-to-build-strength","status":"publish","type":"post","link":"https:\/\/www.dherbs.com\/articles\/wellness-prevention\/older-adults-can-use-these-dumbbell-exercises-to-build-strength\/","title":{"rendered":"Older Adults Can Use These Dumbbell Exercises To Build Strength"},"content":{"rendered":"\n
Cardiovascular movements are great for keeping the heart healthy and maintaining endurance. As you age, maintaining muscle strength and balance is crucial for preventing injuries, especially from falls. It can be difficult, confusing even, to figure out a great strength training routine. That is because it takes practice to perfect form and avoid injuries. We\u2019ve taken the guesswork out of the equation and are providing five great dumbbell exercises<\/strong> for older adults that will help build strength safely.<\/p>\n\n\n\n Adding resistance training to your exercise regimen can improve your strength<\/a>, energy, and mobility. A 2018 study found that strength and resistance training can help lower the risk of type 2 diabetes and heart disease. Additional research from 2019 linked weight lifting to a reduced risk of certain forms of cancer, but more research is necessary on this matter.\u00a0<\/p>\n\n\n\n When you regularly engage in strength training<\/strong>, you work to strengthen your bones<\/a>, muscles, and balance. That means that you reduce your risk of falling and even if you take a little tumble, your chances of breaking something are much less than someone who doesn\u2019t lift weights. When it comes to selecting dumbbells, you should ideally choose a weight that you can comfortably lift 12 to 15 times. Your last couple of reps should be challenging, but not to the point where you give up.\u00a0<\/p>\n\n\n\n This is a great exercise that can help strengthen your hamstrings<\/a>, lower back, core, glutes, and lats. It also teaches you how to properly bend down to pick things up, which can help you avoid injuries. To begin, stand up straight with your feet hip-distance apart, holding a dumbbell in each hand in front of your thighs. Brace your core as you push your hips back and soften your knees to lower the dumbbells toward the center of your shins. Make sure that you hinge at the hips and don\u2019t round your back. To return to the starting position, push your feet into the floor, engage your glutes and hamstrings, and imagine pushing the floor away from you. Complete a total of three sets of10 reps.<\/p>\n\n\n\n The squat is a staple of everyday life. Whether you have to get up from a chair or sit down on the toilet, you need quad and glute strength<\/a>. This exercise targets your major lower body muscles and helps to improve overall stability<\/a>. Stand up straight with your feet shoulder-width apart and toes pointed slightly outward. Hold a dumbbell by one end at chest height, holding your elbows close to your body. Keep your back straight and core tight as you squat down, sinking into a squat to the point where your things are parallel to the ground. Engage your glutes and drive through your heels to stand back up. Complete three sets of 10 reps.\u00a0<\/p>\n\n\n\n Driving a car or typing on a computer can ruin your posture. Even scrolling on your phone can destroy your neck and shoulders! That can cause lower and upper back pain over time<\/a>. Strengthening these muscles in your back can help you improve posture and spinal alignment. To begin, stand up straight with your feet hip-distance apart and hold a dumbbell in each hand in front of your thighs. Push your hips back and hinge at the hips to lean forward at a 45-degree angle. Bend your knees slightly and extend your arms toward the ground. Engage your lats and draw your elbows back and up so that they are close to your sides. Pause and then return the weights down with control. Complete three sets of 10 reps.\u00a0<\/p>\n\n\n\n It is very common to lose shoulder strength and mobility as you age. To counter that, it is beneficial to engage in the dumbbell scaption, which doesn\u2019t aggravate sensitive joints<\/a>. Stand up straight with your feet hip-distance apart and arms at your sides with a dumbbell in each hand. Keep your core strong and lift the dumbbells out in front of you at a 45-degree angle. Raise the weights until they are slightly above shoulder height and then lower the weights back down with control, completing three sets of 10 reps.\u00a0<\/p>\n\n\n\nThe Benefits Of Weightlifting For Older Adults<\/h2>\n\n\n\n
Dumbbell Deadlift<\/h2>\n\n\n\n
Goblet Squat<\/h2>\n\n\n\n
Dumbbell Row<\/h2>\n\n\n\n
Dumbbell Scaption<\/h2>\n\n\n\n
Dumbbell Bench Press<\/h2>\n\n\n\n