Push-ups start at the wall

Push-ups appear in the Public Health Agency of Canada's list of muscle-strengthening activities for older adults, and Osteoporosis Canada includes counter and floor push-ups in its strength recommendations. You don't have to start on the floor. Changing the angle changes the difficulty.

Try this today: stand an arm's length from a wall, hands on the wall at shoulder height and a little wider than your shoulders. Keep your body in a straight line from head to heels. Bend your elbows to bring your chest toward the wall, then press back. Aim for 10 to 15 slow reps.

When 15 feels easy for two sessions in a row, move down a level:

1. Wall
2. Kitchen counter
3. A sturdy bench or the bottom stair
4. Knees on the floor
5. Full push-up

• Seated version: sit tall, wrap a resistance band around your upper back and under your arms, holding one end in each hand, and press both hands forward. Return slowly. Do 10 to 15 reps.

Safety note: Keep your hands roughly level with your shoulders, breathe steadily and stop if you feel shoulder or wrist pain.

Sources

• Public Health Agency of Canada: Physical activity tips for older adults (65+) (opens in a new tab)
• Osteoporosis Canada: Too Fit To Fracture exercise recommendations (opens in a new tab)
• Heart & Stroke: Taking Control of Your Physical Recovery (opens in a new tab)