You are never too old to start exercising. Although it might feel a challenge to get active later in life, there are solutions. Balance problems can be tackled by working out in your chair. A 1997 "British Medical Journal" study showed great benefits for strength and balance from home exercise and, with work, you'll be able to ditch the seat.
Chair Squats
Test out your balance with these squats. Stand before a good solid chair, feet level with your hips and your knees slightly bent. Extend your arms forward to aid balance and slowly lower yourself back into the chair with a knee bend, rocking the weight of your body onto the heels. Come to rest in the seat before trying to return to your start position using just the muscles in your legs if you can. Repeat up to 10 or 15 times.
Back Leg Lifts
You can improve the hip joint with the leg with these lifts. Stand behind your chair with both hands on its back. Rest your body weight on your left leg and slightly bend the knee. Keep your hips parallel with the chair back and lift the right leg slowly upward, bending from your hip and keeping the leg straight. Go as far as you can before returning to the start position and repeating on alternating legs up to 15 times.
Leg Raises to the Side
You'll build stability in your hips and back with this exercise. Stand beside a chair using your left hand to help you balance. Bend your left knee as you take the weight on that leg. Keep your abdomen vertical and raise your right leg away from your body to the right. Wait for a burn in your hip before returning slowly to the start position and repeating up to 15 times, alternating legs.
Leg Extensions
These will help you with strength in your knees and the stability of your hips. Stand facing a chair with your right hand on the chair to keep you steady. Put your weight onto the right leg and flex the knee slightly keeping your hips flat while you lift the left knee up to a 90 degree angle with your hip. Extend your leg so it's as close to straight as possible. Then reverse the motions to the start position and repeat 15 times, alternating sides.
Inner Thigh Squeeze
A good exercise for your hip stability, start sitting in a good strong chair as straight and tall as you can. Put a little ball between your knees, or if you don't have one, roll up a towel. Try to pull your knees together, feeling your thigh muscles working as you do. Hold for a couple of seconds before resting and repeating up to 15 times.
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