How to Maintain and Build Muscle Tone

senior fitness
August 30, 2016

Exercise is great at any age. It’s proven to improve mood, manage stress, and help prevent or delay disease. Regular activity is especially important for senior citizens to stay healthy and reduce aches and pains.

NIHseniorhealth.gov recommends older adults do strength training exercises that maintain and build muscle. That’s because even small changes in muscle tone can make a big difference in the ability to perform typical activities, such as carrying groceries, lifting grandchildren or simply getting out of a chair.

To develop a consistent strength exercise routine, NIHseniorhealth.gov recommends working out two or more days a week for 30 minutes. It’s always a good idea to consult with your doctor first. Here are some simple upper and lower body exercises you can do regularly to improve muscle tone:

Arm Curls

Strengthen your upper arm muscles with arm curls.

  1. Stand with your feet shoulder-width apart.
  2. Hold 1 lb. or 2 lb. weights straight down at your sides, palms facing forward. Breathe in slowly.
  3. Breathe out as you slowly bend your elbows and lift the weights toward your chest. Keep your elbows at your sides.
  4. Hold the position for 1 second.
  5. Breathe in as you slowly lower your arms.
  6. Repeat 10 to 15 times.
  7. Rest; then repeat 10 to 15 more times.

Leg Raises

Strengthen your upper leg muscles and lower back with back leg raises.

  1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10 to 15 times.
  6. Repeat 10 to 15 times with the other leg.
  7. Repeat 10 to 15 more times with each leg.

Toe Stands

Strengthen the muscles in your calves and ankles with toe stands.

  1. Stand behind a sturdy chair, feet shoulder-width apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly stand on tiptoes, as high as possible.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your heels to the floor.
  5. Repeat 10 to 15 times.
  6. Rest; then repeat 10 to 15 more times.

Be sure to visit our Athletic Club, and talk to our wellness director if you’re interested in developing a more comprehensive exercise program.

More Information

The Christian Village at Mason is dedicated to helping our residents stay healthy and happy. Visit our website or on social media at Facebook or Twitter for continued updates.

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