Help - simple exercises?

[arbit]

I need some simple exercises for my mum(who is 65+).
My goal is purely functional - I want to increase her balance/mobility/core strength.
Weight are out - she wont touch them.
Perhaps some bands?
For legs I've got squats(bodyweight) + lunges.
Core- crunches+ the plank postion
Chest - perhaps modified pushups.
I need something for back/lats.

Any suggestions? Any sites with good exercises?

Thanks

[threenorns]

at her age, weights are even more critical than ever: weight-resistance exercising has been shown to prevent, slow down, or in some cases reverse osteoporosis and will help protect her from broken hip injury, which is one of the most common ones among the elderly.

start her off with those pretty, pouffy pink weights - 2 and 3lb jobbers.

start her off gently - squats, chest press, single-arm rows, overhead shoulder press, bicep curls, and tricep kickbacks to start. i wouldn't do the pushup thing. if she won't use even the pouffy weights, hand her soup cans.

reassure her she'll NOT end up looking like schwarzenegger even if she tried because if she did you'll ding her upside the head for doing steroids.

[CF-OC_gal]

Originally Posted by arbit

I need some simple exercises for my mum(who is 65+).
My goal is purely functional - I want to increase her balance/mobility/core strength.
Weight are out - she wont touch them.
Any suggestions? Any sites with good exercises?

Thanks

Yes, some form of weight training will be key and she doesn't need to go heavy.

Get her to read Strong Women stay Young by Miriam Nelson.

You might want to look at getting her interested in a BOSU or a gym ball if she likes to work alone or seek out a dynamic seniors fitness class with a reputable instructor.

Kathy Smith has some excellent beginners videos. The "Lift Weights to lose weight" series covers about anything she would ever need for re-capturing lost muscle. The ball and bosu work would help your Mom with the stability part.

We all know that fro fuctional strenght the best thing is to get her to mimic the kinds of activities she is weak at. Body weight is a great place to start.

She won't regret it. Good luck!

[Lady C]

Make sure she does long walks at least three times per week. This helps keep the bone denisty strong. It will be all the aerobic activity she needs but she is free to add in whatever activities she enjoys (tennis, biking, hiking, etc).

[arbit]

She is in a conservative society(not US), where women dont exercise, she doesnt even have shoes. Couple that with my dad who thinks weight training is for nuts, and anything over 60g of protein/day will damage the kidneys, and u see the battle I'm facing. I did buy her the Nelson book a few years back - its never been read.
She is visiting me now and I can prod her to lift (lite) weights, but when she goes back - its no equipment time. I do like the cans idea tho.
Her muscles have deteorated - she has difficulty climbing up/down stairs, she gets muscle spasms at night, and I'm convinced if she sees results with the (simple) exercises, she will stick with them. The reason I asked about bands was that I could buy them and send them with her when she goes back.
LadyC, she does go for slow walks many days.

[Lady C]

I feel the bands will be good - only if she will use them - for overall flexability and some strength/muscle building.

Fast paced walks are better.

With someone that is frail - slow and steady is best. I suggest faster paced walks including stairs for the first while. Add in a few soup can lifts. When she asks for more then buy the bands.

[threenorns]

if you wanna get sneaky, get cans of date bread or beans - they're heavier than you'd expect, lol.