Exercise for the over 45 Year Olds

As we approach our golden years… this might be helpful. Here is an exercise suggested for adults over 45 and seniors, to build muscle strength in the arms and shoulders. It seems so easy, so I thought I’d pass it on. Just don’t over-do it.

Begin by standing on a comfortable surface, where you have plenty of room at each side. With a 5kg potato sack in each hand, extend your arms straight out from your sides, and hold them there as long as you can.

Try to reach a full minute, then relax.

Each day, you’ll find that you can hold this position for just a bit longer.

After a couple of weeks, move up to 10kg potato sacks. Then 50kg potato sacks, and eventually try to get to where you can lift a 100kg potato sack in each hand and hold your arms straight for more than a full minute.

After you feel confident at that level, put a potato in each of the sacks.

Vocabulary Help

  • approach – aproximar
  • couple of weeks – duas semanas
  • each side – cada lado
  • easy – fácil
  • golden years – anos dourados
  • hold (hold, held, held) – segurar
  • lift – levantar
  • might be helpful – pode ser útil
  • overdo – exagerar
  • pass it on – passar para a frente
  • plenty of room – bastante espaço
  • potato – batata
  • reach – alcançar
  • seniors – idosos
  • shoulder – ombro
  • stand – ficar de pé
  • straight – reto
  • strength – força
  • surface – superfície