Loading ...
Fittest over-50s
How to strengthen your knees
Here are three exercises to strengthen the small stabilizing muscles around the knee. Please remember this: the less you do, the less you are able to do.
Three great exercises for the knee
All you need for these exercises is a solid, stable chair. For the third one, you’ll also need a ball.
1. Quad / hamstring / glute squeeze
Sit in a chair with your legs hip distance apart and feet on the floor. Place your hands on the inside of the knee (usually this is the weakest part of the knee muscles). Squeeze all the muscles in your lower body (your bum and front and back of legs), but really focus on that inner knee muscle. Do two sets of 25 repetitions.
2. Leg Extensions
Stay seated in the chair. Keep your left foot on the floor and straighten your right leg. As you straighten that right leg squeeze all the muscles in the front of your leg above the knee, focusing on ‘turning on’ that inner knee muscle discussed in the above exercise. Repeat 20 times.
Small ball roll
Sit in a chair. Place a small Pilates ball underneath your right foot. (You can buy these balls at the ‘dollar’ store. They are slightly smaller then a basketball, plastic on the outside and filled with air). Start with the ball under your toe. Slowly straighten your leg and roll your foot out on the ball so the ball ends up under your heel. Roll it back to the starting position. Repeat 20 times.
Keep moving too
The exercises covered within this series are strength exercises. Cardiovascular exercise is also a vital component of any exercise routine. If you want to supplement the above strength exercises with cardiovascular activity but your joints hurt when you walk, pool aerobics can be a great way to get the benefits of cardiovascular activity with minimal joint pain. Performing your aerobic activity in the pool can maintain or improve joint range of motion, burn calories, help you stay active, and maintain or improve your cardiovascular health. Try joining a local aquafit class or go to the local pool and do your own workout.
In-pool ideas:
-walk back and forth across the shallow section of the pool
-walk sideways back and forth across the shallow section of the pool
-march in place and play around with different hand motions – for example push and pull the water with your hands
-grab and noodle or a life preserver and “run” in the deep water.
Kathleen Trotter is a personal trainer and Pilates equipment specialist located in downtown Toronto. She is currently completing a Masters degree at the University of Toronto in Exercise Science. Visit kathleentrotter.com.
Your best health over 50
The 10 whys and 3 hows to getting in shape
Admit it: you already know that you ‘should’ get in shape. It really is a case of ‘use it, or lose it’ as we age. But why bother? Apart from simply feeling better, getting fitter gives you the gifts of
- Increased heart and lung efficiency
- Strong bones and lower risk of osteoporosis
- Improved posture
- Lower blood pressure and resting heart rate
- Flexible joints, tendons and ligaments, which improve agility and range of motion
- Better balance, preventing falls
- Increase energy levels
- Improved muscle tone and strength
- Improved memory and alertness
- Improved digestive system
I know, it all sounds like ‘preaching’, and exercise can seem boring. But, in midlife and beyond it’s arguably more important to get in shape than it was in your twenties. If you’re not the exercising type, or have become sedentary as you got caught up with life, you’re missing out on these ten huge pluses for your general health and feeling of wellbeing. Being inactive means you may miss out on doing fun things with your grandchildren, miss out on great life experiences, travel less, eat badly, and run out of steam early in the day.
By the time you get to 50, the kicker is that it ceases to be about appearance and becomes all about health. In my client demographic, as a Level 5 Personal Trainer, I’ve seen a huge upswing in 50- to 80-year olds wanting to get or stay in better shape so they can continue with an active, vibrant life. My mature clients are the most committed, and they are getting some startling results.
It’s simple. You have only three things to focus on –
aerobic exercise
resistance training
nutrition
We’re not talking about going on a diet, either.
If you’re committed, you can do this alone. It’s better to have a coach, so if you can find the time and the money to work with a personal trainer, you’ll find you’ll reach your goals more effect
ively. Whatever you decide, there are some basic things to know in the next couple of pages. Always remember to get a full physical assessment before you start a new fitness program, and consult your doctor first.
In the next few weeks, I’ll show you some key exercises that are easy to do, and that will have the most impact on your general fitness level.
