Lifting everyday objects like a suitcase or a gallon-size jug of water can become more difficult as you age. Arm curls will strengthen the muscles involved with these movements. Either seated or standing, hold hand weights down at your sides with palms facing up and elbows tucked in, then bend your elbows and lift the weights toward your chest. Hold each repetition for about 1 second, then slowly lower the arms; do a set of 10 reps, rest, and repeat another set.
Research has found that bone mass can be increased in older women by physical activity. To determine whether physical activity can actually reduce the risk for broken hips, a large multicenter study was done. Nearly 10,000 women over 65 years of age were evaluated. The results of this important prospective (forward looking) study appeared in the July 15,1998 issue of the Annals of Internal Medicine.
The Centers for Disease Control and Prevention suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Here’s an example of what a week might look like, along with suggestions for some exercises you can do to get started: