{"id":51043,"date":"2024-12-09T09:37:32","date_gmt":"2024-12-09T17:37:32","guid":{"rendered":"https:\/\/samhealth.org\/?p=51043"},"modified":"2024-12-12T14:40:17","modified_gmt":"2024-12-12T22:40:17","slug":"build-muscle-to-stay-strong-as-you-age","status":"publish","type":"post","link":"https:\/\/samhealth.org\/news\/build-muscle-to-stay-strong-as-you-age\/","title":{"rendered":"Stay Strong With Four Exercises You Can Do at Home"},"content":{"rendered":"<article class=\"article\">\n\t<header class=\"header\">\n\t\t<span class=\"type\"><\/span>\t\t<h1>Stay Strong With Four Exercises You Can Do at Home<\/h1>\t\t<time>December 9, 2024<\/time>\n\t<\/header>\n\t<div id=\"block_d9e4a51c24d65470fa8030697808e5ac\" class=\"shs-block block-news-article entry-content\">\n\t\t<div>\n\t\t\t\t\t\t<div class=\"acf-innerblocks-container\">\n\n<p>According to the Centers for Disease Control and Prevention, falls are the leading cause of both fatal and nonfatal injuries among older adults. Keeping your body strong and active can help prevent and manage sarcopenia \u2014 a progressive loss of muscle mass, quality and strength associated with aging.<\/p>\n\n\n\n<p>Regular physical activity that includes strength training is considered one of the most effective strategies to ensure that muscle function is maintained as you age. Stronger muscles and joints lead to <a href=\"https:\/\/samhealth.org\/news\/keep-your-balance-with-daily-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">better balance<\/a>, coordination and overall mobility, decreasing the risk of falls.<\/p>\n\n\n\n<p>Try these strength training exercises that can be done at home, in the gym or at the park. Be mindful of knee pain or other joint pain when performing these exercises and make modifications as necessary.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Squats tone your legs, glutes (muscles of the buttocks and hips) and core muscles, and they help with balance and flexibility. Squat with your back against a wall and slide down as far as it is comfortable or do the squats over a chair as a safety precaution.<\/li>\n\n\n\n<li>Lunges target a wide range of muscles and engage your core and abdominal muscles. Hold onto the wall or a piece of furniture for support.<\/li>\n\n\n\n<li>Bicep curls build arm muscles and increase functional strength. If you don\u2019t have weights, use water bottles, a milk jug or canned food.<\/li>\n\n\n\n<li>Pushups build arm, chest and back muscles. Start by doing pushups on the wall or the back of a sofa.<\/li>\n<\/ol>\n\n\n\n<p><em>Visit your local <em><a href=\"https:\/\/samfit.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">SamFit<\/a> <\/em>and pick up a gift certificate for your special someone<\/em> this holiday season. <em>Or take advantage of SamFit\u2019s membership special of <em>$0 down and no dues till Jan.5 \u2014 offered <\/em>now through Dec. 20<\/em>. <\/p>\n\n<\/div>\n\t\t<\/div>\n\t\t<aside>\n\t\t\t\t\t\t\t\t\t<figure><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"300\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/Older-woman-doing-a-plank-CO.jpg\" class=\"attachment-cta size-cta wp-post-image\" alt=\"Older woman doing a plank exercise.\" srcset=\"https:\/\/samhealth.org\/wp-content\/uploads\/Older-woman-doing-a-plank-CO.jpg 360w, https:\/\/samhealth.org\/wp-content\/uploads\/Older-woman-doing-a-plank-CO-300x250.jpg 300w, https:\/\/samhealth.org\/wp-content\/uploads\/Older-woman-doing-a-plank-CO-120x100.jpg 120w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure>\t\t<\/aside>\n\t<\/div>\n<\/article>\n\n\n\n<section id=\"block_96d4199d5c85f111503aea24ac06e63b\" class=\"shs-block block-section grid-container has-blue-light-background-color has-circle-image has-medium-circle-image\" >\n\t\t\t<figure class=\"image\"\n\t\t\t\t\t\t>\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"425\" height=\"425\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/woman-doing-a-plank-311-CIR-425x425.jpg\" class=\"attachment-square-md size-square-md\" alt=\"Smiling woman in a gym doing a plank.\" srcset=\"https:\/\/samhealth.org\/wp-content\/uploads\/woman-doing-a-plank-311-CIR-425x425.jpg 425w, https:\/\/samhealth.org\/wp-content\/uploads\/woman-doing-a-plank-311-CIR-300x300.jpg 300w, https:\/\/samhealth.org\/wp-content\/uploads\/woman-doing-a-plank-311-CIR-150x150.jpg 150w, https:\/\/samhealth.org\/wp-content\/uploads\/woman-doing-a-plank-311-CIR-100x100.jpg 100w, https:\/\/samhealth.org\/wp-content\/uploads\/woman-doing-a-plank-311-CIR.jpg 684w\" sizes=\"auto, (max-width: 425px) 100vw, 425px\" \/>\t\t<\/figure>\n\t\t<div class=\"entry-content\">\n\n<h2 class=\"wp-block-heading\" id=\"h-explore-our-fitness-resources\">Explore Our Fitness Resources <\/h2>\n\n\n\n<p>Ready to add a plethora of fitness workouts, advice and new ideas to your current routine? <\/p>\n\n\n\n<p>Visit two of Samaritan\u2019s YouTube channels devoted specifically to improving your physical health through strength and flexibility training:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/@samfit65\" target=\"_blank\" rel=\"noreferrer noopener\">SamFit YouTube Channel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/@samaritanathleticmedicine820\" target=\"_blank\" rel=\"noreferrer noopener\">Samaritan Athletic Medicine YouTube Channel<\/a><\/li>\n<\/ul>\n\n\n\n<p>Learn more about <a href=\"https:\/\/samhealth.org\/health-services\/all-services\/fitness-sports-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitness and sports performance<\/a> services at Samaritan.<\/p>\n\n<\/div>\n\t<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Here are tips for older adults to keep their body strong and active to help prevent and manage sarcopenia \u2014 a progressive loss of muscle mass, quality and strength associated with aging.<\/p>\n","protected":false},"author":27,"featured_media":51044,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_searchwp_excluded":"","_shs_workflow_notes":"","_shs_exclude_from_navigation":false,"_shs_promote_article_on_blogs":"2","footnotes":""},"categories":[1],"tags":[],"news-topics":[290],"news-types":[272],"services":[],"specialty":[],"class_list":["post-51043","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","news-topics-senior-health","news-types-news"],"acf":[],"_links":{"self":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/51043","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/users\/27"}],"replies":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/comments?post=51043"}],"version-history":[{"count":0,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/51043\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media\/51044"}],"wp:attachment":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media?parent=51043"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/categories?post=51043"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/tags?post=51043"},{"taxonomy":"news-topics","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-topics?post=51043"},{"taxonomy":"news-types","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-types?post=51043"},{"taxonomy":"services","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/services?post=51043"},{"taxonomy":"specialty","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/specialty?post=51043"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}