Below are 3 strength training exercises which you can perform 2-3 times a week to help you maintain muscle strength. Strong muscles help to protect against joint injury and can help you to avoid falls and fractures by keeping you balanced and mobile. Perform each exercise for one set of 8 -12 repetitions, rest for a minute, and perform a second set of 8-12 repetitions. Remember to do some warm-up exercise before each workout.
This exercise works the quadriceps muscles in your thighs and your buttock muscle and improves bone density in your hips and legs.
1. Stand behind a chair with your legs shoulder width apart. Rest your hands on the back of the chair for support.
2.Inhale and bend your legs to lower yourself down towards the floor. Keep your back upright and do not bend your legs past a 90-degree angle. Hold for a moment as you push yourself back up to the starting position.
This exercise concentrates on your hamstrings, the muscles along the back of your thighs and improves bone density in your hips and legs.
1.Stand facing a wall, about an arm’s length away, with your feet hip-width apart and your right foot placed about a step back. Place your palms flat on the wall at shoulder height and lean in towards the wall.
2.Exhale as you bend your right leg to curl your right foot up behind your buttocks. Do not bend your leg any further than feels comfortable. Hold for a moment, then inhale as you lower your foot back down to the ground. Repeat with the other leg.
Standing Chest Press
This exercise works your chest and shoulder muscles and triceps and improves bone density in your arms and shoulders.
1.Stand feet facing a wall, about an arm’s length away, with your feet shoulder width apart. Put your palms flat on the wall at shoulder height and slightly wider than shoulder width apart.
2.Inhale and slowly bend your arms, leaning your body in towards the wall. Keep your stomach tight and your back straight. Exhale as you push yourself back up to starting position.
You can incorporate this exercises into your yoga practice routine or do this exercises in the office during your lunch break.
(Taken from Reader’s Digest – Healthy Bones, Muscles & Joints)