| I'm a missionary spreading the gospel of strength | | | | your body only a few inches. Check to besure |
| exercisefor older adults. | | | | your bottom is protruding out behind. The further |
| This article is a part of that gospel. You may think | | | | youstick out your bottom, the less your knees |
| that onlybody builders do squats, but they are the | | | | are likely to hurt. |
| first exerciseanyone of any age should do as he | | | | You should take approximately four seconds for |
| or she begins anexercise program. When you do | | | | thelowering phase. |
| a squat, you arestrengthening the thigh muscles | | | | Stand back up while you concentrate on tightening |
| (quadriceps) that you useto get up out of a | | | | yourthigh muscles and making them do the work. |
| chair--I call them the muscles ofindependence. Just | | | | Push up withyour thighs. Do not stand back up |
| doing a couple of sets of 8 repetitionsdaily will | | | | quickly; slower is better. |
| increase your leg strength. Getting up off the | | | | Exhale as you stand back up. Take about two |
| couchwill be easier and you'll be less likely to fall. | | | | seconds to liftyour body back up to its original |
| Here are your in-depth instructions for doing | | | | position. |
| squats. | | | | This is not a glamorous exercise. I tell class |
| Stand with your feet hip width apart. If you are | | | | members thatthey leave "lady-like" at the door. |
| afraid offalling, stand behind a heavy chair and hold | | | | We are athletes while weare working out. |
| on to the backofthe chair. If there is a chance | | | | Do eight repetitions of this exercise very slowly. |
| you may tip the chair over,place some heavy | | | | It shouldtake about six seconds for each |
| weights on the seat. If you don't need tohold on, | | | | repetition and your legsshould feel tired when you |
| make sure you pull your stomach muscles in | | | | finish. If they do not, you haveprobably not been |
| tokeep your back straight so it is not arched. If | | | | tightening the thigh muscles as youstand back up; |
| you don't needto hold on, hold your hands in a | | | | you've been letting your knees do much ofthe |
| prayer position in front ofyou. | | | | work. As you begin to straighten your legs, |
| In the strength classes I teach I say, "Stick your | | | | tighten thethighs and push. I find it often takes |
| bottom outbehind. Pretend you are Donald Duck | | | | new exercisers severalweeks to really get the |
| and waggle your tail." | | | | hang of this. |
| Then slowly lower your bottom as if you are | | | | If your thighs are burning when you finish the set, |
| going to sit. | | | | you'regetting the maximum benefit from the |
| Keep most of your weight back on your heels. | | | | exercise. You maywant to shake out your legs if |
| Your upperbody should remain upright--do not | | | | they feel very tired. |
| bend at the waist. Asyou lower your body, | | | | You will be amazed how doing this simple |
| extend your hands out in front of youuntil your | | | | exerciseregularly will make it easier to climb stairs, |
| arms are parallel with the floor. This will help | | | | arise from achair and get in and out of the car. |
| keepyou from bending over. | | | | It will also improve your balance because your |
| Keep your knees over your toes. You can injure | | | | legs willbecome strong enough to hold and support |
| your knees ifyou don't. When you look down as | | | | you securely asyou stand. |
| you're doing a squat, youshould always be able to | | | | Tip: Make sure you do not bend at the waist so |
| see your toes. If you cannot, you'renot doing the | | | | you arelooking at the floor. If you are not sure |
| squat properly. If your knees hurt, try | | | | you are doing thisexercise correctly, get someone |
| makingyour bottom stick out further. This will | | | | to watch you or exercise infront of a mirror. |
| keep your knees overyour feet. If they still hurt, | | | | See your doctor before beginning an exercise |
| don't go down so far. If that doesn'twork, do not | | | | program. Ifany exercise causes pain, stop |
| do this exercise. If you can't get the hang of | | | | immediately. Modify theexercise so it does not |
| it,actually sit down slowly in a straight chair and | | | | cause pain or find another exerciseto work the |
| watch to seehow you do it. | | | | same body part. Any exercise program |
| Lower your bottom very slowly down as far as | | | | carriesrisks of injury. Phyllis Rogers and/or Senior |
| you arecomfortable. Inhale as you go down Do | | | | Fitness, Inc. arenot responsible for any injuries |
| not go beyond thepoint at which your thighs are | | | | incurred during or afterdoing the exercises |
| parallel with the floor. If yourleg muscles are very | | | | described in this article. |
| weak or if your knees begin tocomplain, lower | | | | |