Page 36 - Seniors Today December 2020

Fitness
Effective resistance training can help combat muscle weakness in older
adults, writes Dr Balaji Gandhi
Dynapaenia, or muscle weakness, is a
common condition that affects older adults.
It is characterised by progressive loss of
skeletal muscle mass and strength and
leads to physical disability and dependence,
poor quality of life, higher risk of chronic
disease morbidity and mortality.
The best way to combat dynapaenia and
its debilitating effects are through dietary
interventions and a regular moderate
exercise routine. Physical activity and
exercise has long been suggested as a
treatment to prevent and manage muscle
weakness. In particular, resistance training
is considered effective as it increases
muscle strength by making your muscles
work against a weight or force.
However, it is important to choose
appropriate exercises depending on your
current condition. It would be best to
consult a personal trainer before you start.
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Exercises for
Strengthening
Muscles
Eight Easy Exercises
1) Clock Reach
You’ll need a chair for this exercise. Imagine
that you are standing in the centre of a
clock. The number 12 is directly in front of
you and the number 6 is directly behind
you. Hold the chair with your left hand. Lift
your right leg and extend your right arm so
it’s pointing to the number 12. Next, point
your arm towards the number three, and
finally, point it behind you at the number 6.
Bring your arm back to the number three,
and then to the number 12. Look straight
ahead the whole time. Repeat this exercise
twice per side.
2) Back Leg Raise
This strength training exercise for seniors
makes your lower portion and lower back
stronger. Stand behind a chair. Slowly lift
your right leg straight back – don’t bend