Aging doesn't mean you have to give up an active lifestyle. According to the U.S. Centers for Disease Control, regular physical activity can help keep you healthy well into your golden years by increasing the strength of your muscles, keeping your bones strong and helping you maintain your coordination, balance and overall health. You should check with your doctor before beginning any exercise program in order to determine whether you're healthy enough for these exercises.
Seated Overhead Reach
This exercise helps your maintain a full range of motion in your shoulders, arms and back. Sit in a chair with your hands clasped in your lap and both feet flat on the floor. Relax your upper body and lift your arms up and over your head while keeping your hands clasped together and your elbows as straight as possible. Hold this position for a second or two before lowering your arms to your lap. Repeat.
Seated Hip Lifts
The seated hip lift helps maintain strength and flexibility in your hips while helping keep your bones strong and your joints flexible. Sit down in a sturdy chair with your hands placed on the chair on either side of your body and your feet flat on the floor. Lift your right leg off the floor and use the muscles of your abdomen and buttocks to lift your right hip off the chair by crossing your right knee over your left thigh. Hold this position for a second or two before returning to the starting position. Repeat with both legs.
Wall Pushups
The wall pushup helps strengthen the muscles of your chest and core while maintaining range of motion in your shoulders. Stand facing a wall with your toes about 18 inches from the wall. Place both palms on the wall at about shoulder height with your hands far enough apart that your shoulders will fit between them. Lean into the wall and bend both arms to lower your face to the wall. Stop when your nose is about an inch from the wall. Hold this position for a couple of seconds and then straighten both arms to return to the starting position. Repeat.
Seated Knee Extension
The knee extension exercise helps keep the muscles of your upper legs strong while maintaining range of motion in your lower body. Sit in a sturdy chair with the soles of your feet flat on the floor and your palms resting on your thighs. Slowly lift your left foot off the ground and straighten your knee. You should feel the muscles on the front of your thigh tightening when performing this movement. Continue straightening your knee until your leg is as straight as possible. Hold this position for a second and use a slow and controlled motion to return to the starting position. Repeat for an equal number of repetitions with both legs.
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