Strength and Toning Exercises for Longevity

Building muscle is important to prevent falls and promote longevity. And you won't have to sling heavy weights around to do strength-building and toning exercises.

If you’re concerned that strength training means lifting massive weight over your head, you needn’t be. You can do toning exercises that are low-impact but will still build muscle.
For example, tai chi is a very effective strength training exercise that has helped promote longevity in many people. Find a local class to participate in or simply follow a video at home to get the benefits of tai chi.
Other simple toning exercises are actually not that different from stretches. Val Walkowiak, the medical integration coordinator at Loyola Center for Fitness in Chicago, recommends the following exercises to strengthen your core every other day:

• Abdominal twist: Sit in an armless chair with your feet flat on the floor and shoulder-width apart. Your hands should be in the center of your torso and your elbows along your sides. Slowly twist to the right, then to the left. Your shoulders should face to the right and then to the left during the movement, but you should not be swinging your arms from side to side. Do two to three sets of 15 to 20 repetitions.
• Lying abdominal crunch: Lie on your back with your legs bent and your feet flat on the floor. Place your hands by your ears. Keep your elbow and shoulder joints aligned during the movement. Slowly curl your upper body upward until your rib cage comes up off the floor. The goal is to create a “C” with your torso by bringing your chest toward your legs. Don’t let your lower back come up off the floor, just your rib cage. Perform two to three sets of 15 to 20 repetitions.
• Pelvic tilts: Lie on your back with your legs bent and feet flat on the floor. Pull your belly button in toward your spine until your abdominal muscles feel tight. Slowly shift your pelvis up toward the ceiling until you feel your lower back press against the floor. Your buttocks should not come off the floor. Return to starting position. This exercise works the lower portion of the abdominal muscles.
• Bridges: Lie on your back with your legs bent and feet flat on the floor. Pull your belly button in toward your spine. Slowly lift your torso off the floor until you have formed a bridge with your body. Your upper back, shoulders, and head should remain on the floor. Return your body to the floor and repeat. Perform two to three sets of 15 to 20 repetitions.

If you have osteoporosis, particularly if you have had compression fractures of the vertebrae in your back, you should get your doctor's okay before doing these floor exercises.
Adding a strenth training component to your fitness routine doesn’t have to be complicated, and the benefits to overall health — including reducing your risk of falling — are more than worth the time you put in.