The simple truth is that most people don’t think about strengthening exercises until after they have experienced an accident. It generally takes the intervention of a qualified physiotherapist, such as this Darlinghurst massage facility, to point out that strengthening exercises reduce the risk of injury.
You may not be interested in fitness or muscle building. But, whether you realize it or not, you use your muscles on a daily basis. Strengthening your body will reduce the likelihood of falls and associated injuries. It can help you to be healthy and enjoy a higher quality of life for longer.
The following three strengthening exercises will help you to perform daily functions as you age. They can also help to prevent injuries in sport and simply make you feel better about your body.
1. Loaded Carry
This is a simple exercise that mimics everyday activities, such as carrying shopping bags. You can use dumbbells, large bottles of water, or anything else you can think of.
The exercise is simple. You take two items of the same weight and put one in each hand. You then hold them by your sides and walk a set distance as fast as you can.
It is best to aim for around thirty feet but you can always do a shorter distance and repeat the walk.
The key is to feel fatigued in your arms after you’ve finished the work. That means you are pushing your muscles and helping them to stay strong.
This is another exercise that mimics everyday movements, such as picking up items from the floor. You can complete a conventional deadlift with a barbell, use a special trap bar contraption, or simply find a heavy item to pick off the floor.
Simply bend your knees and keep your back straight while picking the weight up in each hand. Propel yourself into a standing position and hold for a moment before lowering back down and repeating 8-10 times.
Squats are designed to strengthen your legs and core. Doing a squat is effectively the same movement as getting out of a chair. You simply stand straight then bend your knees as though sitting in a chair, but without the chair.
Once you have the technique right add a dumbbell in each hand and try to do 8-10 reps.
Squats can also be beneficial to your flexibility, specifically of your knees, hips, and ankles.
As with all exercise, it is important to consider your current health and, if you have any existing conditions, check with your doctor. These 3 strengthening exercises won’t turn you into a bodybuilder but they will help you retain muscle and handle daily tasks.
It doesn’t matter how young or old you are, you can start these strengthening exercises today. Simply start with a lightweight and build it up slowly. You will be surprised at how quickly you are increasing the weight and how much better you feel undertaking daily tasks.