Weekend Challenge: Upper Body Strengthener
I hope all of you (in the US) had an enjoyable Labor Day weekend! I am sure you noticed that we did not post a Weekend Challenge that Saturday, but we’re continuing with our theme of preventing falls by improving balance, and this week’s exercise picks up right where we left off.
The Upper Body Strengthener targets your shoulders, arms, and core. Believe it or not, these muscle groups are just as crucial as those in the lower body for balance and fall prevention. I’ll explain.
Why: The core muscles are located in the center of your body, so they act as a “bridge” between your torso and legs. Every movement either starts in your core or passes through it, so the importance of these central muscle groups in fall prevention and coordination cannot be overemphasized.
A strong core enables you to twist, turn, and bend while keeping your balance, and in fact, a toned core helps you stand in one place without falling over.
Activities around the house involve your core as you reach overhead, bend over to pick things up or when you’re doing household chores such as sweeping the floor. These activities are much less likely to result in a fall if your core muscles are stable, flexible, and strong. In other words, the Upper Body Strengthener will make you less accident-prone.
Arms and shoulders are also important, and the Upper Body Strengthener works them as well. If you do lose your balance, having strong bones and muscles in your upper body helps you catch your fall. And because the action of muscle on bone increases bone density, your arms and shoulders will be better able to absorb the shock and resist fracture if you do fall.
And of course, all of these muscle groups work together to promote youthful posture, so you’ll appear more confident as you’re rejuvenating your bones.
How: Find a sturdy chair to get started.
- Put your hands on the seat of the chair, shoulder-width apart.
- Tighten your abs and straighten your body so there’s a straight line from your head to your feet.
- Slowly pull one knee forward and up toward your chest. Round your back a little, and imagine pulling your belly button in toward your spine.
- Press the foot back to the starting position and straighten out again.
- Repeat with the other knee.
- Continue to alternate one knee with the other until you’ve done 10 reps on each side or as many as you comfortably can.
If you don’t find the above version challenging enough, you might prefer the advanced version. Here’s how to do it:
- Begin in a plank position on the floor, with a straight line from your shoulders to your wrists.
- Then proceed from #3 above.
Build Your Bones And Your Confidence
I’ve found that exercises like this one and those in the Densercise™ Epidensity Training System have made me feel much more confident. There’s a certain self-assurance you feel when you know you’re working toward younger, healthier bones and building strong muscles. And I love the youthful energy I get from doing “densercises”!
Exercise is a vital component to restoring bone health and preventing the bone loss associated with age. And there’s nothing like getting stronger and more coordinated to help you feel great about yourself.
I’d like to invite you to check out Densercise™, so you’ll regain your posture, strength, energy, and bone density!
Till next time,