Are kettlebell workout routines right for you?

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Kettlebell workout routines are all the rage right now — but are they right for seniors? The fact is active older adults can certainly enjoy the benefits of kettlebell training — the key is to take proper precautions. Targeted exercises with this powerful strength-training tool can be modified for seniors to ensure reaping the benefits without overdoing it.

Interested in exploring kettlebell workout routines?

Kettlebell workout routines are worth a try. Prevention magazine reports that working out with this unique form of weight training, which involves a simple but heavy ball-shaped weight with a handle, can result in many rewards. One benefit of particular interest to seniors is that it can help you perform daily activities with greater ease, whether lifting a grandchild, opening a can, or climbing a staircase. Additionally, the Centers for Disease Control and Prevention note that strength training has been show to improve balance and coordination, maintain healthy bones, and can even help reduce symptoms of certain chronic diseases, such as arthritis.

Most beginner kettlebells weigh in between 13-18 pounds, depending on your size and fitness level, however lighter options are available, and some companies even sell adjustable weight kettlebells so that you can gradually increase the intensity of your workout over time. Seniors interested incorporating this type of exercise into their routine should aim for a kettlebell around 8-10 pounds; however, always speak with your doctor before taking up a new fitness regimen. They can help determine what is safe and appropriate for you.

Ready to give it a shot? Start with these three kettlebell exercises that are appropriate for seniors:

Curling kettlebell exercise

This workout will build strength in your upper arms and improve your balance:

  • Stand with your spine straight, grasping one kettlebell in each hand as you stand up straight. Your arms should be straight with no bend in the elbow.
  • Lift your right foot up, stretching your right leg straight out in front of your body.
  • Lift both kettlebells to shoulder level, bending your arms. Then bring the kettlebells back down to your hips.
  • Repeat 5 times, then switch to lifting up your left foot instead of your right.

Squats with kettlebells

Try this to strengthen your core muscles, as well as your hips and thighs:

  • With a kettlebells in each hand, stand with your back straight.
  • Lift both kettlebells to shoulder level.
  • Then hinge forward at the waist while bending both knees, as though you are about to sit down.
  • For proper form, keep your back straight and your knees shoulder-width apart. Put your weight in your heels to complete the squat motion, then stand back up.
  • Repeat 5 times.

Basic kettlebell swing

Wrap up your workout with this classic kettlebell exercise, which can help strengthen your shoulders:

  • Stand with feet pointing outward at about a 30-degree angle.
  • Set the kettlebell between your feet on the floor, and then bend your knees.
  • Hinge forward from your waist and grasp the kettlebell in your right hand, lifting it about a foot off the ground.
  • With your right arm still extended, stretch your left arm to your side.
  • Swing the kettlebell gently behind your knees. Then swing it upward to shoulder level.
  • As you lift the kettlebell, swing your hips up.
  • Bend your knees, and end by swinging the kettlebell behind your knees.
  • Repeat 5 times, then switch to your left hand and practice on the other side.

To prevent injury

Workouts that involve lifting and swinging weights like these can cause injury if proper precautions are not taken. If you have injuries to your hips, back, or legs, or if you have problems with balance or coordination, your doctor may suggest alternative exercise routines for you.

The motion and strength required of kettlebell workouts can exacerbate injuries in the lower part of your body. If you’re off-balance, you’re also more susceptible to injuries from falling while carrying these heavy weights.

As with all workouts, it’s a smart practice to begin with a warm-up. This can be as simple as walking for 5-10 minutes to get your blood flowing and your muscles and joints ready for activity. Do the same thing after your kettlebell workout as a cool-down.

Consumer Reports advises taking a class specializing in kettlebell workouts from a certified instructor when you’re beginning your practice. This way, you can learn proper lifting technique and basic guidelines before advancing to other exercises. By keeping safety tips front and center, you’ll be primed to get the most out of a modified kettlebell routine.

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