What kind of 78 year old do you want to be?

I was talking to a 78 year old woman last night, and she told me that she LOVES to exercise. Now, of course, this made me extremely happy to hear. And, I couldn’t resist asking her why.

She told me that first off, she loves the class she’s doing. But more importantly, exercise makes her feel strong, limber, and mobile. Trust me when I tell you, this 78 year old isn’t a wilting flower by any stretch of the imagination. And I thought to myself – I want to be like that when I’m 78.

She has arthritis, which, she said the exercise helps her with immensely. One thing she doesn’t have: Osteoporosis. Want to know one of the reasons she’s keeping her bones healthy?

Strength Training

Yep! This 78 year old lifts weights! She’s not a body builder – not even close. And she said she only lifts 3 lb. weights. But, it’s enough to keep her bones (and muscles) strong.

How does strength training help your bones?

When you work out with weights, the resistance puts a certain amount of stress on your bones – just like it puts on your muscles. Your bones have to grow and strengthen to compensate for that added resistance.

Give it a shot:

1. Bicep curl and Squat: Stand with feet shoulder width apart, arms straight down in front of your legs. Grip weights, palms face out. Bend at the knees keeping your back straight, as if you’re going to sit in a chair. As you bend at your knees, bend your elbows lifting the weights toward your shoulders.

Bend knees about 90 degrees, hands should reach your shoulders. Straighten knees, bring hands back down to starting position. Do 12 to 15 repetitions, 3 sets.

2. Rowing Plie: Stand with feet shoulder width apart, feet slightly turned out. Hold weights, palms face toward you, arms straight. As you bend your knees, keep your back straight, pelvis tilted forward. Bend your elbows bringing the weight up to chest level. Return to standing position, lowering weight. 12 to 15 reps, 3 sets.

3. Lunging shoulder press: Stand feet together, holding weights at shoulder level palms face in toward your ears. Step one foot out in front of you about 12 inches. Bend at your knees as you raise the weights over your head. Straighten knees, lower weights back to shoulder level. 12 to 15 reps, 3 sets, each leg.

** Speaking of staying healthy and keeping your bones healthy as you age – have you seen the Prevention not Prescriptions Blog Carnival? It has a list of great articles all geared toward helping you stay healthy.