Strength exercises are particularly important to seniors. Participation in exercises using bodyweight, resistance bands and dumbbells help strengthen muscles as well as improve bone density. This allows seniors to maintain an active lifestyle and reduce the risk of illness and injuries. It also makes everyday activities like walking up steps and carrying groceries much easier to perform.
Chair Squats
Chair squats strengthen the muscles of the hips and upper legs. Start in a seated position in a chair. Place your hands on your hips. Lean forward slightly and then pressing down with both feet stand up. Pause and then lower back down to the chair slowly.
Leg Extensions
Leg extensions strengthen the quadriceps which are located at the front of the thigh. Sit in a chair with a rolled towel under your knees so that only the toes touch the ground. Lift one leg up into a straight position with toes pointing to the ceiling. Then slowly lower back down to the floor.
Leg Curls
Leg extensions strengthen the hamstrings which are located at the back of the thigh. Stand holding a supportive object like a chair in front of you. One leg will be used as a support while the other leg completes the exercise. The support leg should have a slightly bent knee. The working leg should be in a straight position and held back behind you so that the foot is just slightly off the ground. Bend your knee bringing your heel toward your buttock. After you have bent your knee as much as possible straighten your leg once again.
Calf Raises
Calf raises strengthen the muscles of the lower leg. Stand with your feet shoulder width apart and holding onto a chair in front of you. Slowly rise up onto your toes raising your heel off the ground as much as possible. Then lower back down to the ground.
Seated Rows
Seated rows strengthen the muscles of the upper back. Sit on a chair or bench with your feet flat on the floor and shoulder width apart. Then slide a resistance band under your feet. Hold the band with one handle in each hand and palms facing toward your side. Your arms should be fully extended with shoulders relaxed. Then pull your elbows back, bringing your shoulder blades together. Once your hands reach the height of your hips slowly lower your hands back down to the start position.
Push Ups
Pushups strengthen the muscles of the chest and arms. These can be completed in an upright position against a wall or slightly angled using a counter or table as a support. Place your hands on the wall directly in front of your shoulders. Bend your elbows so that your body lowers toward the wall. When you almost touch the wall with your nose, press against the wall to extend your arms and straighten back up to a standing position.
Wrist Curls
Wrist curls strengthen the muscles of the forearm. Rest your forearm on the arm of a chair or on a table. Allow your hand to hang over the edge with the palm up. Hold a weight in your hand. Bend your wrist up. Once you have gone as far as possible, slowly lower back down to the start position.
