I run a Lift class online every week, varying the type of low impact, light weights exercises we do. The Exercises strengthen our muscles which supports our joints and keeps us stronger and more stable as we get older.
Preserving muscle is actually more important than losing fat as we age. Losing muscle affects our metabolism and makes us more susceptible to falling and injury. Adding strength workouts to the weekly fitness programme is essential.
If you don’t have small hand weights (1-2kg), a couple of cans of soup or full water bottles are ideal.
I’m turning the spotlight onto some of my favourite Lift exercises to explain why they’re so great to do. Let’s start with the shoulder press and the VW.
Shoulder Press
One of the best exercises for strengthening the upper back and shoulders. We are mainly working the front of the shoulder (the anterior deltoid) but we also work the deltoids, triceps, trapezius, pectoral and abdominal muscles (as we need to maintain a strong core to do the exercise).
In a standing or seated position with a nice straight back and engaged tummy muscles, we can do a shoulder press with each arm individually or both together. Start with the weight at shoulder height and push upwards until your arm is almost straight (try not to lock your elbow out). Bring the weight back down to shoulder height and repeat up to 10 times before taking a rest.
Our shoulders are strong and versatile, moving in lots of different ways. We can make the shoulder press harder by adjusting the position of the weight – either facing forwards or facing or towards our body. I prefer to use light weights so we can concentrate on keeping the right form.
The shoulder press works more than just our muscles – bones also increase in density and get stronger which helps to reduce the risk of osteoporosis. Being able to push a weight up above our head is important in our everyday life, it improves overall upper body strength and makes lifting and carrying easier.
VW
I’m a big fan of this exercise as it’s great for the upper back and across the shoulder blades. In a standing or seated position with a nice straight back and tummy muscles pulled in, the VW is best done with a weight in each hand. We are forming the letters V and W with our arms.
Start with the weights at shoulder height and push diagonally upwards until your arms are almost straight (try not to lock your elbow out). This is the V part of the exercise. Bring the weights straight down and back as you squeeze the shoulder blades together and push the shoulders down. This forms the W part of the exercise. Repeat up to 10 times before taking a rest.
The VW combines shoulder external rotation with scapular (shoulder blade) retraction and posterior tilt – a marvellous combination as it works the posterior rotator cuff of the shoulder and the lower trapezius muscles.
I think the VW is great because it not only strengthens our shoulder muscles but also feels great as we’re really focused on our posture, lowering the shoulders (which lift up when we’re tense) and stopping us from rounding our backs as we hunch over a desk or worktop.
The Gemma Pearce Fitness online Lift class can be done at home, either live with me on a Tuesday morning at 9.30am or at any time you like. Come and join us! Find out more at www.gemmapearcefitness.co.uk
Find out more about our online exercise classes and face to face fitness classes in Didcot & Abingdon at www.gemmapearcefitness.co.uk
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