Becoming a grandparent can be one of the most exciting times in your life. When your child announces that they’re expecting, it’s natural to begin preparing for the new arrival. You might start eyeing baby items in stores, picking out clothes and toys, and possibly setting up a crib and highchair at your own house for visits.
But one important thing many new grandparents forget is preparing their bodies for spending time with their new grandchild.
Yes, babies are tiny, but caring for one often means spending time on the floor, lifting and carrying them, and getting up and down frequently. These movements can become more challenging as we age. To move with ease and fully enjoy time with your grandchild, consider adding strength training to your preparations if you don’t already have it as part of your exercise regimen.
Benefits of Strength Training for Aging Adults
The phrase “move it or lose it” rings truer every year that we age. If you continue using your muscles through regular exercise as you grow older, you will be better for it. Strength and resistance training is great for both preventive care and treatment. Firstly, it helps your body to retain critical muscle mass. By maintaining your strength and mobility, you are at a lower risk for injury. As we age, it is typical for our bone density to decrease. With weaker bones, a fall that a few years ago might have left you with a bruise might now land you in the x-ray room at a doctor’s office. According to an article published by Harvard University, “a combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40.”[1] Strength training exercises boosts bone density by applying stress that stimulates bone-forming cells, leading to stronger, healthier bones.[2] Additionally, if you currently struggle with ailments such as arthritis, osteoporosis, back or hip pain, strength training exercises can help you improve your condition by strengthening your muscles and joints.[3]
Follow These Three Easy Exercises You Can Do at Home
The good news is you don’t need a gym to get started. Find yourself a sturdy chair without wheels, like one from your kitchen table, and try the exercises below.[4]
Exercise 1: Chair Squats
- Stand in front of the chair with your feet shoulder-width apart.
- Sit down, then stand back up.
- Engage your core throughout the movement.
- Repeat for 2 sets of 10 repetitions, resting as needed.
Exercise 2: Seated Knee Touches
- Sit in the chair with your feet flat on the floor.
- Lift your right knee toward your chest, then lower it.
- Lift your left knee, then lower it.
- Alternate for 2 sets of 10 repetitions on each side.
Exercise 3: Seated Arm Raises
- Hold two light household items, such as soup cans, jars of tomato sauce or small dumbbells if you have them.
- Sit tall with your feet flat and the weights resting on your thighs.
- Raise each weight overhead, keeping your arms aligned with your shoulders.
- Lower them back to your thighs.
- Repeat for 2 sets of 10 repetitions.
These simple chair exercises are a great place to start building strength, balance, and stamina so you can keep up with your grandchild and enjoy every moment together.
[1] https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles#:~:text=Activities%20that%20put%20stress%20on,result%20is%20stronger%2C%20denser%20bones.
[2] https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles#:~:text=Activities%20that%20put%20stress%20on,result%20is%20stronger%2C%20denser%20bones.
[3] https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
[4] https://www.silversneakers.com/blog/strength-training-for-seniors-2/