Maintaining muscle strength and cardiovascular health is essential to leading a healthy and independent life. According to the American College of Sports Medicine, muscle strength declines by 15 percent each decade after age 50 and 30 percent each decade after age 70. The good news is that this decline can be delayed and even reversed through a consistent aerobic and strength training program. By learning exercises that can be done at home, you will be on your way to leading a fit and active life for many years to come.
Chair Squats
Starting your home exercise program with chair squats is a way to raise your heart rate and get your body warmed up. You will strengthen your leg, hip and buttocks muscles while challenging your balance. You should feel this exercise mostly in the front and back of your thighs. Begin by sitting up tall on the edge of a chair with your feet placed hip distance apart on the floor. Stand up slowly, keeping most of your weight in the heels of your feet. Stand tall without locking your knees, then slowly lower back down to seated. Try not to plop down in your seat. Instead, use your leg and stomach muscles to control your downward motion. Do eight to 12 repetitions, and repeat.
Leg Extensions
Leg extensions help to strengthen and protect the knee joint. This exercise will keep your quadriceps strong for everyday tasks such as walking and climbing stairs. You should feel this exercise working in the front of your thighs. Sit up tall in a chair with your back supported, stomach muscles pulled tight and feet hip distance apart on the floor. Flex your right foot by pulling your toes toward you, and slowly raise your right leg until it is straight. Try to squeeze the front of your right thigh, and hold for five seconds, then slowly lower down. Perform eight to 12 repetitions, switch legs and repeat.
Biceps Curls
Biceps curls help strengthen your arms for everyday tasks such as lifting and carrying. You should feel this exercise in the front of your upper arms. Biceps curls can be done with light free weights. Start in a seated position with your arms down at your sides and palms facing up. Keeping your shoulders back and elbows at your side, begin to curl the weights up toward your shoulders. Hold for five seconds, then slowly lower your arms back down. Do eight to 12 repetitions and repeat.
Shoulder Raises
Shoulder raises help to maintain the strength and flexibility of the shoulder joint. Strengthening your shoulders can greatly reduce your risk of common rotator cuff injuries. You should feel this exercise in your upper arms, back and neck muscles. Shoulder exercises can be difficult, so depending on your strength, you may choose to use light free weights or just the weight of your arms for this exercise. Start in a seated position with your back supported, shoulders relaxed and back, arms at your sides and feet placed hip distance apart on the floor. Slowly lift your arms out to your sides so that they look like a "T." Hold for three to five seconds and slowly lower down. Try to avoid tensing your shoulders or shrugging them upward. Complete eight to 12 repetitions, and repeat.
Wall Push-Ups
Wall push-ups can help to increase your arm, chest and core strength. Start by standing about 2 feet away from a wall with your feet shoulder-width distance apart. Place your hands flat against the wall a little wider than your shoulders. Keeping your stomach muscles pulled tight and your weight mostly in the balls of your feet, begin to slowly lower your body to the wall. Keep your body straight and aligned through your shoulders, hips and feet. Avoid letting your back arch or sag. Hold for three to five seconds, then gradually push your body away from the wall and return to the starting position. Do eight to 12 repetitions, and repeat.
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