Weight-bearing exercises strengthen your bones and muscles, both of which weaken as you get older. Stronger muscles and bones are less susceptible to injuries and fractures.Chair-based exercises provide support and may help you maintain your balance while improving your muscular mass and bone density. The American College of Sports Medicine recommends that healthy adults over 65 do eight to 10 strength training exercises two to three times a week. Consult with your doctor before beginning any new exercises.
Knee Extensions
Knee extensions strengthen your quadriceps, located above your knees. Your quadriceps extend your knees and assist in many activities of daily living, including walking, standing and going up stairs. Sit on the chair, straighten your back, and press it against the back of the chair. Position your feet directly under your knees, and point your toes forward. Lift your left foot off the ground, lifting your toes toward the ceiling. Stop when your leg is almost completely straight. Lower your foot until it is an inch above the ground, and complete 15 repetitions. Do the same with your right leg. Wear ankle weights after building foundational strength to increase intensity.
Wide Leg Squats
Wide leg squats strengthen your buttocks and upper legs. Building these muscles may make standing up from a sitting position easier, and they teach you the correct way to bend and lower your body when you need to pick something up. Sit on the edge of a chair, cross your arms, and place them on your chest. Position your feet wider than hip-width apart, and point your toes forward. Straighten your back, push up through your heels, and lift onto your feet. Do this slowly the first few times to make sure you do not lose your balance. Slowly lower yourself onto the chair. Complete 10 squats.
Lateral Raises
Lateral raises strengthen all areas of your shoulders: your anterior, medial and posterior deltoids. Strong deltoids contribute to good posture, make it easier to reach overhead and help improve shoulder range of motion. Hold a light dumbbell in each hand, and sit on a chair. Straighten your back, tighten your abdominal muscles, and press your back against the back of the chair. Hang your arms by your side and turn your palms toward your hips. Relax your shoulders, and slowly lift the weights out to your sides, stopping when they reach parallel to the floor. Lower and complete 15 repetitions.
Glutes and Abs Exercise
This exercise strengthens your glutes and your abdominal muscles. A strong midsection improves posture, helps prevent low back pain and makes it easier to walk and stand. Your glutes, or muscles in your buttocks, power your legs during activity. Sit comfortably on the chair, and press your back against the back of the chair. Straighten your spine, relax your shoulders and position your feet on the ground. Squeeze, tighten your buttocks and hold for six seconds. Release and immediately pull your stomach in toward your ribs. Hold for six seconds and release. Continue alternating until you complete five of each. Breathe throughout the exercise.
References
- University of Missouri Extension: Stay Strong, Stay Healthy
- North Dakota State University Extension: Chair Exercises
- FamilyDoctor.org: Good Health Habits at Age 60 and Beyond
- Helpguide.org: Senior Exercise and Fitness Tips
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
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