Abacoa & Alton Neighbors January 2021

J a n u a r y 2 0 2 1 | Abacoa &Alton N E I G H B O R S 31 As we age, our bodies slow down. While we can’t stop this natural progression of our muscles, we can help them maintain their strength. Strong arms and abs help with everyday activities like cooking and cleaning. Healthy legs and a stable back can prevent falls. Using light weights keeps bone density up, making it more difficult to break any bones. If you’re looking to add a bit of weight exercises to your routine, try some of these gentle moves. Remember: you know your body best, so use good judgement when trying new movements (especially with weights). And of course, if you’re unsure, check with your doctor first. Before exercising, always warm up! To loosen up your muscles, try walking or lightly jogging in place for a few minutes. Another great warmup activity is jabbing the air, alternating left and right arms. Slow squats and knee lifts can also be effective. For the actual lifting exercises, you can stand or sit in a chair. Use a set of light dumbbells (if you’re able). 1. OVERHEAD PRESS Hold your arms out to your sides, bent at 90 degrees with your elbows at shoulder height. Slowly straighten your arms, bringing the weights above your head. As you bring the weights down, don’t just let them drop. Control your speed. 2. OVERHEAD TRICEP EXTENSIONS Hold one dumbbell over your head with both hands. Bend at the elbows, slowly lowering the weight behind your head until your arms reach 90 degrees. Bring the weight back up over your head, keeping your elbows in (close to your ears). 3. BICEP CURLS Hold the dumbbells at your side. Curl the arms up, bringing the weights to your chest. Then, lower the weights back down, remembering to control your speed. 4. ARM RAISES Hold the dumbbells in front of you. Slowly lift your arms to shoulder height, keeping your arms straight. Again, control the weight on the way down. 5. UPRIGHT ROWS Hold the dumbbells at your side, dragging them up your body until they reach chest height, keeping your elbows wide. Slowly drag them back down. Once you finish working out, be sure to stretch again. This keeps muscles limber and prevents injury. To stretch out your arms do some shoulder rolls and tricep pulls. Reach over your head to elongate the spine and release the tension in your upper back. Stay strong! UPPER BODY WORKOUT for Seniors By Ericka Jones HEALTH & WELLNESS Sanford offers you the tools, resources, and support you need for weight loss - that lasts! FREE and 3X more weight * program lose 1- 3 pounds per week on average. 561-290-2123 Palm Beach Gardens 5360 Donald Ross Road, Suite 100 Palm Beach Gardens, FL 33418 WITH WEIGHT LOSS THAT WORKS Transforming Lives