SolveYourProblem eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )

Strength and Weight Training
for Seniors with Grandchildren
   

Having grandkids over to stay over for a week can easily take up all your reservoirs of energy. The smaller your grandchildren are, the more activity you will be required to do. Changing diapers, waking up in the middle of the night, catching falls, and playing games with them are just a few of the activities which will take up your time and take away from your retired time. All these chores and tasks will bond you with your grandchildren, but they will also require that you make sure you are able to perform them.

You have been a parent before, so you know all the tasks that will be involved, but when the time comes to take care of your sweet grandchildren, you can do a few things to be prepared. Strength and weight training should be at the top of your list. You are going to want to pick up your grandkids as much as possible. Building up your arms, chest, back and stomach will provide you with some of the strength you need. There are plenty of ways to work these parts of the body at home, either with an exercise DVD or by writing down your own routine. If you work by yourself, make sure that you walk or bicycle for at least five minutes before you start, and that you cool down with stretches and plenty of water.

Push ups

Push-ups are one of the quickest ways to build upper-body strength. Try to increase the number of push-ups you do each day or each week. If a regular push-up is too difficult to start with, do them with a cushion placed under your knees, with your feet up behind you. This takes some of the weight out of your push-up. These can also be done standing up, with your palms on the wall. Results with push-ups are noticeable after just a few days and will help you do the extra lifting that grandchildren require. You can counteract small sets of push-ups (five to ten) with sets of crunches. Magazines, books, gyms and the internet can help you find some interesting ways to work your abs. One that does not require lifting up the shoulders off the ground (which relieves the neck of having to get involved), is to lie on your back, place both arms straight up, bend the knees and take your feet off the ground. While leaving the other limbs stationary as possible, take your left leg and right arm straight down toward the ground, then raise them back up. As soon as your left leg and right arm get back to their original position, switch and do your right leg and left arm. This is based on the “dead bug” series in yoga and really works the core muscles.

Weights

Walking with a little extra weight can also get you ready to chase and entertain your grandkids. There are Velcro weights which you can attach to your ankles and/or wrists. The extra weight will make your walk more intense. Remember to work yourself up to further distances slowly. Just feeling the weight come off after your walk will make you feel stronger. Bicycling and swimming are great for building leg and body strength and are something your grandchildren will enjoy doing with you immensely.

Gym

Self-motivation is not always the easiest tool to conjure up. Some people prefer to visit the gym where they feel more focused on their workout. This can work in your favor since a gym can supply you with a complete weight training circuit for every muscle in your body. Lifting weights, even if its 10 or 15 pounds to start, will also help build up your bone mass which lets you feel more comfortable about a little rough-housing with your grandkids. Remember that it does not have to hurt. Your body will appreciate and reward you for being gentle to it. Also, make sure you feel comfortable with the information you have about using any of the machines. Whether at home or in a public setting, let your doctor know that you want to build up your strength for the grandkids, and they can make sure that you get on the right program for you.

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by SolveYourProblem.com : 2006

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