Isometric Exercise Keeps Seniors Active & Mobile

Isometric exercise strengthens muscles without moving joints. This makes it a great way to exercise for those with aching joints (arthritis) or weak muscles. The exercises can literally be done anywhere and require no special equipment. A full body workout can be had in about 20 minutes. You can work out in your chair while watching TV, at the table while you have afternoon tea, or even in a doorway. What's not to like?

I was watching the movie Space Cowboys again and laughing again at the exchange between Bob Gerson and Frank Corvin (played by James Cromwell and Clint Eastwood, respectively):

Bob Gerson: I can't fill up a space shuttle with geriatrics!

Frank Corvin: Clock's ticking, Bob. And I'm only getting older.

It turns out, I'm only getting older too and at some point I'll need to change my exercise routine from race walking and karate to something tamer - something aimed at seniors (age 50+). My mom swore by isometrics so I took a closer look.

If you aren't getting a clear picture in your mind of an isometric exercise, perhaps an example will help. This is a very simple exercise that I am doing right now as I sit at my desk typing this article.

Abdominal Core Exercise

1. Sit up straight with your back against the back of the chair.

2. Take a deep breath.

3. Pull your abdominal muscles in (try to pull your belly button toward your spine) and hold for 6 seconds as you exhale.

4. Relax.

5. Repeat 10 times.

Isometric exercise is so simple you wouldn't think of it as effective or a "real" workout, but isometric exercise works.

Isometric Exercise Tips for Seniors

If you are a senior (or someone like me who is staring senior in the face), here are some tips for getting started with isometric exercise.

1. Talk to your doctor first. I know, I know - this is the standard disclaimer, but it is very important the older we get. Make sure you don't have any risk factors or conditions that may be affected by exercise. If you have high blood pressure this point is critical since exercise increases blood pressure. Your doctor may even be helpful to you in creating an isometric exercise plan.

2. Know the benefits of isometric exercise so you will stay motivated. Isometric exercise carries the same benefits as most any other exercise - lower cholesterol, increased metabolism, and weight loss. Isometrics have additional benefits such as lowering the risk of osteoporosis and increasing lean muscle mass without bulking up.

3. Start your isometric exercise program gradually. Begin at a level comfortable for you and each week add a little bit more until you reach your goal (see #4).

4. Work toward a goal. An ideal goal for isometric exercise for seniors - a routine with enough exercises to last 20 minutes. Each exercise should contract the muscle 10 times. Your entire routine should be performed at least twice a day (see #5).

5. Don't freak out. If #4 looks scary, remember you can do most exercises while sitting in a chair watching television. An episode of The Golden Girls or All in the Family lasted longer than one of your exercise sessions.

6. Contract your muscles properly and work one muscle at a time. Gently squeeze the muscle and hold for 6 seconds (you can count it - one hippopotamus, two hippopotamus . . .). Add one contraction a week until you can do 10 contractions of 6 seconds each on that muscle during each of your daily workouts.

7. Breathe. As you contract the muscle, do not hold your breath. Your muscles need the oxygen and if you hold your breath, your blood pressure will increase even more. If you count out loud that will help your breathing. You should inhale before each contraction and exhale during each contraction. If you are female and have ever had a baby, this may sound familiar to you, but isometrics is much less painful.

8. If it hurts, stop. If it keeps hurting check in with your doctor.

9. When you start your isometric exercise program, make sure you increase the amount water your drink each day by a couple of glasses. In fact, drinking a little extra water probably wouldn't hurt anyway.

10. Make sure you use proper form for each exercise and that your routine includes exercises for the entire body - or at least the bits you want to strengthen. Your isometric routine should begin at the top of your body and work toward your feet.

Ready to give isometric exercise a try? Great! Now you need some specific exercises. I must confess that a Google search did not turn up any sites with isometric exercises geared toward seniors, so I went with Plan B - Amazon.com. I found the Easy Exercises: Isometrics, Pilates, and Stretching DVD, which has gotten good reviews from seniors. There are other books and DVD's as well - I searched for "senior exercise."