Older and Stuck at Home? Expert Advice on Fitness
Look, too, for opportunities for simple, low-tech muscle workouts, the experts all say. Even skimpy, intermittent resistance training can help people avoid shedding muscle mass and strength during this lockdown.
Consider the wall squat, for instance, says Dr. James Gladstone, the chief of sports medicine at Mount Sinai Health Center in New York City. This exercise requires little expertise or equipment, apart from a wall, but robustly improves leg strength. Simply stand upright a foot or so from a wall, legs shoulder distance apart. Press your back against the wall and slide down until your thighs are almost parallel with the ground. (Stop earlier if your knees hurt.) Hold this simulated sit as long as you can. “If that means five seconds, fine,” Dr. Gladstone says. Slide back up the wall, rest a few seconds, and slide down to sit again.
For upper-body strengthening, raid the pantry, suggests Jennifer Copeland, a professor and director of the Active Healthy Aging lab at the University of Lethbridge in Alberta, Canada. Cans of soup or fluid-filled water bottles provide sufficient resistance for arm curls, she says. Grip those objects with your arms by your side, palms forward, and slowly bend your elbows to curl the can or bottle upward. Lower and repeat.
Along these lines, check out: Movement is Medicine