Grow older, grow stronger.

What are the benefits of maintaining strength as you age?

• Picking up small grandchildren.
  • Getting up unassisted after a fall.
  • Carrying groceries.
  • Walking distances.
  • Reaching up to get items off top shelves.
  • And, the list goes on!

As we age, our bodies undergo various physical changes. If we aren’t mindful of our health and dexterity, weakness and diseases that cause limited movement can slowly creep up on us. That’s why it’s important to maintain your strength –- so you’ll still be able to do things you enjoy when you retire … and to remain independent!

Strength-training makes it possible for you to keep muscle tissue, maintain bone health, improve mobility, and increase balance and coordination.

“You don’t need an expensive gym membership or personal trainer for strength-training,” says Nurse Dianne McFarland, Vice President of Clinical Services, CHI Living Communities. “Be careful, however, not to dive into exercise too quickly if you don’t already have a workout routine.”

Here are some simple movements that can help you slowly build your strength:

• Using a chair for support, sit down and stand up several times to do bodyweight squats. Breathe in as you squat, and breathe out as you push up out of the chair.
• Do wall press-ups. Stand about a foot away from a wall and slowly press against it with your hands extended at shoulder height. An alternative is to do knee push-ups from the floor, which strengthens your core.
• Walk. As simple as it sounds, walking is a great full-body workout that uses your muscles, improves balance, and boosts heart health! (During cooler months, walk in a mall, around the periphery of a big box store, or another public area that gives you space to move without barriers.)

“It’s never too late in life to start strength-training,” McFarland states. “Just be sure you check with your health care provider first before starting any new exercise routine.”