Dumbbell exercises and free-weight workouts have a host of advantages for seniors. It’s crucial to allow the body enough time to relax and heal between strength training sessions, besides choosing the right weights and exercises. Following a few tips will also help you develop a harmless weight-lifting workout. It’s always a good idea to have a medical checkup or ask your doctor for permission before beginning any exercise program. This permission is valid if you haven’t exercised in a long time or haven’t exercised in a long time.
Benefits of Dumbbell Exercise for Seniors
If we provide the standard training programs, dumbbell workouts will be excellent for seniors. Because it can re-build their muscles and boost their power. Better life through exercises for seniors is a fact. These are the major benefits of dumbbell exercise for seniors:
- Developing the strength of upper and lower body
- Help to improve the joint health
- Provide a better balance and stability
- Control the glucose and cholesterol status
- Control the weight
- Dumbbell exercise helps to boost bone density, which can protect seniors from breaks
Also, with dumbbells, you don’t need to go to the gym, and you can set a special plan and do exercise at home.
Simple Dumbbell Exercises for Seniors
A typical strength training routine involves doing three sets of 12 repetitions, with one to two minutes of rest in between.2 There is an endless variety of dumbbell exercises you can choose to do. Here are a few that, together, provide a good foundation of strength.
- Overhead, press for the shoulders
- Bent-over rows for the back of the shoulders
- Front raise for the shoulders and back muscles
- Arm curl for the biceps (the front of the arms)
- Triceps extension for the triceps (the back of the arms)
- Shoulder squat for the thighs, hips, and buttocks
- Forward lunge for the thighs, hips, and buttocks
To ensure your dumbbell program is well-rounded and touches every muscle group, do all seven of these exercises at least twice weekly. And if three sets of 12 reps are too much to start, try doing two sets of 12 instead.
Tips for Injury-Free Weight Training
When first starting, you will probably feel a little soreness in the muscles and maybe even the joints. This is normal. Most of the aches should subside within a day or two and will continue to get easier with each ensuing session.
Always do an exercise with complete control, never rushing or throwing your body out of its neutral alignment. If something hurts, stop exercising and lower your weight. Never exceed your physical capacity.
Replace any water lost through sweat with either water or an electrolyte sports drink. It’s also important to have footwear. This is especially true if you have a medical condition like diabetes, have flat feet, or are over-pronate (your foot rolls inward when you walk).
Words from Us
Doing exercises is essential for everyone, especially for seniors. Because our body has unique conditions in these ages, so we need to pay more attention. If we want to reduce the risk of chronic ills such as diabetes, blood pressure, and cancer, we should put routine exercises into our daily programs. If you search for which exercises can wake up your body and brain, dumbbell exercises are best. However, selecting the correct weights and giving help from professional trainee dumbbells is crucial.