Your ability to maintain your balance diminishes with age. Therefore, standing exercise are effective for seniors who are able to do them because they challenge your balance more than seated exercises, they recruit more core muscles and they more closely mimic daily activities for functional strength training. Permission should be obtained from a physician before trying new exercises.
Sunshine Arm Circles
The sunshine arm circles exercise works your shoulders and arms. Your chest and back muscles also work to stabilize the arms as you make circles in the air while holding a medicine ball. You can use a dumbbell in place of the medicine ball. Start the sunshine arm circles by holding a medicine ball with your arms straight above your head. Circle your arms in front of your body beginning in a clockwise direction and then moving counterclockwise, keeping your arms straight.
Dumbbell Squats
Dumbbell squats are a popular lower-body exercise that employ the leg and glute muscles. A pair of dumbbells is held next to your sides, or you can hold a pair of kettlebells or water jugs instead. Begin standing with your feet parallel to each other hip width apart. Hold your arms straight at your sides, and bend your knees slightly. Then, bend your knees to lower your hips almost to knee level or as low as you can without joint pain. Stand up again to complete a dumbbell squat.
Dumbbell Overhead Triceps Extension
This exercise is done with a dumbbell for resistance, but a medicine ball, water bottle or soup can will work, too. Stand up straight and hold a dumbbell by one weighted end or in the middle. Place your hands behind your neck with your arms bent. Squeeze your elbows in so that they are above your shoulders instead of opened wide. Then, lift the weight toward the ceiling. Return the dumbbell behind your neck to finish a triceps extension.
Side Leg Lifts
This targets the abductor muscles, which include the glutes and outer thighs. Side leg lifts challenge your balance and core because you are standing on one leg as you lift the other leg. You can hold onto the back of a chair, wall or piece of sturdy furniture to keep your balance. Stand sideways behind a chair and place the closest hand on the chair. Then, lift the leg on the opposite side toward the ceiling and to your side. Raise your foot only a few inches from the floor or higher depending on your leg strength and balance. Repeat on the other side.
