Ten Best Exercises-#3

pushups. i don't like to do pushups. why? because they are hard for me to do ( i also have carpal tunnel issues) and until i really worked on having a stronger upper body i couldn't even do one! now that has changed. this is a classic ten because, as with the others, you don't really need any equipment, can do it anywhere and it really works. as i have mentioned before, women, especially as we get older lose upper body strength rapidly. don't let this happen! if you can only do one modified pushup that's OK. just start slowly and work your way up. to give you some averages:

• women between 50 and 60 who can do 6-14 pushups are considered to be in the average category, if you can do 15-29 that is good and above 29 is considered excellent
• if you are in your 40's then above 34 is excellent
• if you are over 60 then over 19 is excellent

again form counts. your head should remain in a neutral position, ie. inline with your spine. your feet should be about hip width apart. if you are just beginning and need more stability spread your feet further apart or do a modified pushup with your knees on the floor. hands are slightly outside of your shoulders with an open palm and spread fingers. keep your body straight with your abs pulled in while lowering yourself almost to the floor, pause and come back up.
there are many variations to this basic pushup such as doing it on an incline or decline. if  you are ready for a challenge place your hands on a stability ball while doing a pushup and that alone will make your arms work 30% harder than if you were doing it on the floor.
whether it is carrying groceries or water for the garden i notice the difference in my upper body strength and it feels good. think about the activities that you usually do and how many would be helped by being stronger. and by the way-happy summer!