Modifications for seniors doing push-ups
Push-ups are very beneficial for seniors because they strengthen the shoulder joint and improve upper body strength. While pushing strength is not as crucial for day-to-day actions as lower body and core strength, it remains useful for many tasks and helps protect against injuries.
Here are some modified push-up variations suitable for seniors:
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Wall Push-Ups:
- Stand facing a sturdy wall, about arm’s length away.
- Place your hands on the wall slightly wider than shoulder-width apart, at shoulder height.
- Lean forward and bend your elbows to lower your chest toward the wall.
- Push yourself back up to the starting position.
- Adjust the difficulty by changing the distance between your feet and the wall1.
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Push-Ups Off a Bench (or Chair):
- Find a sturdy bench or elevated surface that is about knee height.
- Place your hands on the edge of the bench, slightly wider than shoulder-width apart.
- Step back so that your body forms a straight line from head to heels.
- Lower your chest toward the bench by bending your elbows.
- Push yourself back up to the starting position.
- Adjust the difficulty by changing the distance between your feet and the bench, and by altering the bench height1.
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Push-Ups on the Floor (on Knees):
- Position yourself on the floor with your knees touching the ground.
- Place your hands slightly wider than shoulder-width apart.
- Lower your chest toward the floor by bending your elbows.
- Push yourself back up to the starting position.
- This variation reduces intensity and is more accessible for beginners or those with limited upper body strength1.
Remember to maintain proper form and consult with a professional if needed.