Strength-building exercise can help strengthen seniors' bones, reduce pain, and maintain mobility, according to non-profit website HealthGuide. Seniors must take extra care to avoid injury and strain, particularly because their bones tend to be more brittle than young people's. Get medical clearance from a physician before starting any strength-building regimen; begin slowly, and build your strength up.
Wrist and Arm Curls
These exercises, recommended by the National Institutes of Health, can help you gain strength and retain mobility in your wrists and biceps. Use a very lightweight dumbbell --- anywhere from 1 to 5 pounds --- or resistance bands, which are plastic bands that can be used to provide extra resistance when lifting weights.
Begin by taking a dumbbell in your right hand, or place the resistance bands under your foot with either end in your right hand. Hold your arm away from your body, with your palm facing up. Slowly curl your wrist --- and only your wrist --- in toward your body, and then lower down. Repeat this exercise eight to 10 times, then switch to your opposite arm. After repeating an additional set on each arm, take the weight in your hand again, and this time curl the weight all the way up toward your shoulder as much as possible. You should particularly feel this exercise in your biceps.
Leg Raises
This exercise, recommended by the National Institutes of Health, can be performed while seated, making it useful even if you are wheelchair-bound. Begin seated, with your hands on either side of your chair. Slowly raise your right leg in the air with your toe pointed. Flex your foot, then slowly lower it down to the ground. Repeat this exercise eight to 10 times. Switch to the opposite side, and lift your left leg eight to 10 times. Repeat for one to two additional sets.
Wall Push-Ups
This exercise, recommended by HealthGuide, provides a less strenuous alternative to a standard push-up. Begin facing a wall slightly less than arm's length away. Keep your feet shoulder width apart, and place your hands on the wall, also shoulder width apart. Slowly bend your arms to lower your chest closer to the wall. Go as close as you can, comfortably, to the wall. Keep your back straight, and pelvis tucked in. Repeat six to eight times, then rest for a minute. Finish the exercise with an additional set of wall push-ups.
