How to build upper body strength

Cardiovascular exercise AND strength straining (lifting weights) are the keys to lifelong fitness. And strength training is especially important as we age so that we can remain independent and fend for ourselves -- getting in and out of chairs (or cars!), maintaining our balance, or being able to get up should we stumble and fall to the ground.

And strength training does NOT require a gym, nor will it make you look big and bulky. In fact, lifting weights is a good way to help lose weight!

The Bent Knee Pushup

This one exercise builds all four of the muscle groups that you need to develop and keep strong: the biceps, triceps, deltoids (the shoulder muscle) and the pecs (the chest muscle.)

1. Kneel on the ground
2. Place your arms on the ground in front of you, spread apart at about shoulder width, and wrists under your shoulders.
3. Extend your legs backwards so that your arms are bearing most of the weight of your upper body and your body is at an angle from your knees to your shoulders.
4. Bend your elbows until your chest just about touches the floor.
5. Push your body back up to the starting position.
6. Do as many as you can until you can do 3 sets of 10 repetitions (reps) in each set, with a short break in between sets. Note: You may only be able to do one movement in the downward direction when you first start.
7. Keep doing the exercise until you can push yourself back up, and then keep adding repetitions and sets. It may take up to six weeks before you'll be able to do three sets of 10 reps.