Strong body… strong mind

Numerous studies link strength training to better

Two quick exercises you can do right now are stand-ups and wall push-ups. Wall push-ups are like regular push-ups done on the floor, except performed against a wall. Start with 15 reps. Next, do stand-ups. Sit in a chair and get up without using chair arms. Hit your buns on the chair each time. Do 15 reps.

HERE ARE EIGHT GREAT MOVES TO INCREASE FLEXIBILITY THAT them up to your chest. Hold for 10

Hamstring stretch: Keep your leg straight and at 90 degrees, and gently pull your leg toward you. Hold

3

Bicycle the legs: Do this for Twisters: Keep one leg straight

Resistance training that works specific muscle groups is an important aspect of fitness, helping increase muscle mass, slow down or halt muscle loss, slow bone loss, and maintain or increase joint flexibility. Working out with weights or bands or anything that provides resistance to your muscle gives older adults better function.

If you follow the American College of Sports Medicine guidelines, active aging adults should participate in resistance training at least twice a week. This greatly improves memory, attention span, problem solving, and decision-making, all which lead to a sharper mind.

ABOUT THE WRITER → Jaime Brenkus (exercisewithjaime.com) in the 1990s.

Unlike cardiovascular exercises, which come more naturally, strength training requires a person to pay attention to form, count repetitions, or remember what body part to work, all while stimulating the brain, which staves off the onset of dementia.

For a well-rounded mental program, include balance exercises, which help you stay independent by avoiding the disabilities that result from falling and give you confidence.

Try this one: Standing on your right leg, hold on to a chair with your left hand. Slowly reach with your right hand and try to touch your right foot 15 times. Then switch to the opposite side.

Stay flexible. Stretching exercises give you more freedom of movement, which allows more activity during your senior years, providing more independence.

Swimmers stretch: Lying on your stomach, bring your opposite arm and opposite leg up at the same

Cat stretch: On your hands and knees, hump your back up and down

Side reach: Sitting up in bed,

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JASON BOARDMAN M.D., F.A.C.S.

CHRISTOPHER JOHNSON D.O.,F.A.C.O.S., F.A.C.S.

JOSEPH M. ARMOTRADING II M.D., F.A.C.S

LUISANGEL A. RONDON, M.D.,FACS

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