Dharmendra Flexes Muscles, Hits The Gym At 89; 5 Must-do Workouts for Seniors For Strength

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89-year-old Dharmendra shared a video on social media where he is seen flexing his muscles (Pic: Instagram)

Veteran actor Dharmendra recently hit the gym after undergoing surgery, working out to regain his strength. The 89-year-old shared a video on social media where he is seen flexing his muscles. “Friends, born to entertain and inspire you…. Love you all; be happy, healthy, and strong,” the caption read on Instagram.

“Friends, I have started exercise and physiotherapy. Nice, I am very nice. I hope you will be very happy to see me. Look at my thighs and muscles,” he said.

Why is exercising important for senior adults?

According to experts, it is important to engage in moderate physical activity, especially if you are over 70 years of age to benefit your overall health and reduce the risk of falls.

You can incorporate daily activities like walking and aerobics with strength training exercises. You should aim for at least 150 minutes of moderate aerobic activity every week, according to the American Heart Association, to keep your vitals—including heart and brain health—regulated. This can include walking, swimming, cycling, and spending a little time every day to improve strength, flexibility, and balance.

While many older people may feel this is a lot of work, experts suggest breaking it down to 10- or 15-minute chunks of exercise twice a day. You can also do 30-minute sessions five times a week.

Easy exercises for seniors

It is important to add strengthening exercises to your workout regimen because your risk for muscle and bone mass loss often spikes as you grow older. A few easy ones to build strength include:

Abdominal contractions help increase strength in your abdominal muscles and can be easily done at home. It is also used as a stabilization technique that helps recover neuromuscular control and helps reduce the pain of low-back pain patients.

Wall pushups

Wall pushups increase strength in your chest and shoulders. Doing it with the help of a wall can remove some of the load—it allows you to strengthen your muscles, perfect your form, and make your core stronger. They also work multiple muscle groups, including your chest, shoulders, arms, back, and stomach.

Shoulder blade squeeze

Also known as scapular squeezes, these exercises help strengthen postural muscles and stretch your chest. They also improve posture, reduce strain on the neck and upper back, and enhance shoulder stability.

Toe taps

Top taps can be done easily sitting on a chair to help strengthen your lower legs. While these can help smoothen blood circulation in feet and legs, toe taps work as a light warm-up for more strenuous activities and strengthen your lower body and core muscles. They can also enhance speed, balance, and foot-handling skills.

Knee lifts are essential exercises for senior adults, as they not only strengthen your legs and knees but are also beneficial for cardiovascular endurance. It helps burn calories, boosts lower-body endurance and strength, improves coordination, and strengthens the abdominal muscles.

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