Strength Exercises for Older Adults

• Description: Stand with your feet shoulder-width apart on the COBA Board. Lower your body into a seated position by bending your knees and pushing your hips back, ensuring your back stays straight and your knees do not extend past your toes. Once you reach the bottom of the squat, push through your heels to return to the standing position.
• Target Muscles: This exercise primarily targets the quadriceps, hamstrings, glutes, and calves.
• Benefits for Seniors: Squats are excellent for improving leg strength, balance, and mobility. They help maintain the ability to perform daily activities such as sitting down and standing up from a chair, climbing stairs, and walking. Regular squatting can enhance muscle endurance and joint stability, reducing the risk of falls and injuries.

• Description: Stand with your feet hip-width apart on the COBA Board, holding the handles or weights. Bend at the hips, keeping your back straight, and lower your torso until it is nearly parallel to the floor. Engage your glutes and hamstrings to return to the starting position.
• Target Muscles: This exercise targets the hamstrings, glutes, lower back, and core.
• Benefits for Seniors: Deadlifts strengthen the posterior chain, which includes the back, glutes, and hamstrings. This improves posture, reduces the risk of lower back pain, and enhances functional strength needed for activities such as lifting objects from the ground.

• Description: Kneel on the COBA Board, holding the handles with palms facing down. Pull the handles towards your chin, keeping your elbows higher than your hands. Lower the handles back to the starting position in a controlled manner.
• Target Muscles: This exercise targets the upper back, shoulders, and biceps.
• Benefits for Seniors: Kneeling upright rows help maintain shoulder mobility and upper back strength, which are essential for daily activities like reaching overhead or carrying objects. They also improve posture and reduce the risk of shoulder pain.

• Description: Stand on the COBA Board with feet shoulder-width apart, bend at the waist with a flat back, hold the handles with both hands, and pull them towards your torso, keeping the elbows close to your body. Lower the handles back to the starting position.
• Target Muscles: This exercise targets the middle back, lats, and biceps.

Benefits for Seniors: Two-arm rows enhance overall back strength and posture, reducing the risk of back injuries. This exercise also supports the strength required for pulling tasks and improves upper body function.

The COBA Board PLUS offers low-impact exercises that protect joints while effectively building muscle strength and bone density to prevent conditions, like osteoporosis and fractures. Cardiovascular health is another component of longevity and our exercise board aids in improving heart health through aerobic exercises that enhance blood circulation and lower blood pressure levels. Maintaining flexibility and range of motion is crucial for long-term mobility and the COBA Board PLUS provides exercises to keep your body flexible to combat stiffness. 

Additionally, regular use of our exercise board can positively impact health by reducing stress levels and boosting mood due to the release of endorphins, during activity. All in all, the COBA Board PLUS is a total body fitness solution that promotes a healthier and more active life.