14 VITALITY Summer 2026 Stay strong as you age If you want to do what you can to support healthy aging, make sure you’re getting your exercise— including regular strength training. It’s never too late to start. Why strength training matters Strength training—also called resistance exercise—helps keep your body healthy and strong. That’s important as you age, since muscle mass naturally declines as you get older. When you are stronger, it’s easier to safely move around, climb stairs and perform other tasks, like carrying groceries. “Strength training is one of the most powerful tools we have to maintain independence as we age,” says Zadesha Gordon, M.D., a geriatrician with Bolivar Family Care Center. “Even small, consistent efforts can improve balance, mobility and confidence in daily life.” Adding strength training to the mix For greater overall benefits, you’ll want to incorporate strength training into a well-rounded exercise program that includes aerobic exercises (like brisk walking) and exercises that boost your balance (like standing on one leg). And you can do strength training without joining a gym. Here’s how: Use your own body weight for resistance. Try pushups, pullups, situps, planks, squats and lunges. Use resistance bands. Resistance bands are stretchy, often elastic bands that create tension and resistant pressure when you pull on them. Resistance bands work much like lifting free weights to strengthen your muscles. Lift weights. Use handheld dumbbells or a weight machine. Try balancing exercises. Certain poses can improve your strength and balance at the same time. Getting started Talk to your provider, especially if you haven’t been active in a while or if you have a health condition. Do strength exercises two to three times a week. Aim to do at least one full set of each exercise. A set is eight to 12 repetitions, or reps, of an activity— for instance, one situp is one rep. Start slowly. Use lighter weights and do fewer reps at first. Work on different muscle groups, including your chest, arms, legs and shoulders. Sources: American College of Sports Medicine; American Council on Exercise; Centers for Disease Control and Prevention; National Institute on Aging Free memberships at the CMH Senior Fitness Center While you can do strength training at home, there’s something special about having a place where you feel supported, encouraged and surrounded by people who share your goals. The CMH Senior Fitness Center offers free memberships for adults 55 and older who live in Polk and surrounding counties. It’s a welcoming space designed to help you build strength, improve your health and stay connected. Take the next step toward healthier aging Learn more at cmhbolivar.info/SeniorFitness. You can also visit the center at 1840 W. Broadway St., Bolivar, or call 417-777-7171.
RkJQdWJsaXNoZXIy OTI0MzU=