Strength is necessary for everyday living. According to the American Academy of Family Physicians (AAFP), strength declines by 15 percent every decade after the age of 50 and 30 percent for every decade after the age of 70. This can be problematic for elderly individuals, making it increasingly difficult for them to perform daily activities, such as sitting, standing, climbing stairs and walking. By adding resistance training to an elderly person's daily routine, strength can be increased by 25 to 100 percent. Their own body weight is all that is needed to show improvements in strength.
Lower-Body Exercises
Step 1
Sit up straight on a chair. Place another chair in front of you with the back of the chair facing you. Place both hands firmly on the chair in front and stand. Lower slowly back into the chair and repeat. Exhale during the standing phase and inhale during the sitting phase of the exercise. Work up to being able to do 12 to 15 repetitions. This exercise mimics a squat and works the major muscle groups in the legs.
Step 2
Stand with hands firmly gripping a chair back. Slowly roll from a flat-footed position up onto the toes and then roll back to the start position. Repeat this exercise, working up to 12 to 15 repetitions. This is called a "toe raise" and works the calf muscle in the leg.
Step 3
Sit on a chair with your back straight. Raise one foot off the floor and out in front you until the leg is parallel with the ground. Lower the leg and repeat with the opposite leg. Work up to 12 to 15 repetitions on both sides, 24 to 30 total leg lifts. This exercise known as "leg extensions" and works the quadriceps.
Step 4
Stand gripping the chair back. Slowly lift one foot off the floor as if you are trying to touch your rear end. The only movement in this exercise comes from the knee joint. Lower and repeat with the other foot. Work up to 12 to 15 repetitions.
Upper-Body Exercises
Step 1
Stand facing a wall. Place both hands on the wall, shoulder width apart. Slowly bending the elbows and with a straight body, lower the body towards the wall until your nose touches it. Using the arms, press the body back away from the wall and return to the starting position. The closer you stand to the wall, the easier the exercise. Work up to 12 to 15 repetitions. This exercise works the chest muscles.
Step 2
Sit on a chair with your back straight, arms straight down against the body. Lift one arm up until it is parallel to the ground, then lower and repeat the exercise with the opposite arm. Work up to 12 to 15 repetitions. This works the front of the shoulder.
Step 3
Sit on a chair with your back straight. Raise both arms out to the side until they are parallel with the ground. Lower the arms in a controlled fashion and repeat 12 to 15 times. This works the shoulders.
Step 4
Sit on a chair with your back straight. Start with both arms down at your sides, palms facing forward. Bend at the elbow and bring your hand up towards the shoulder. The arm should not be moving from the shoulder joint at all; the only movement is in the elbow joint. Lower the hand back down and repeat while alternating arms. Work up to 12 to 15 repetitions. This exercise works the biceps.
Tips and Warnings
- Don't be discouraged if at the beginning you can only do two to three repetitions. You will get stronger each time you do the exercises and will be up to 12 to 15 repetitions within a few weeks. Alternate exercises by doing the upper-body exercises one day and the lower-body exercises the next day. Do not hold your breath during these exercises. Maintain a rhythmic breathing pattern, always exhaling during the difficult part of the exercise, generally during the lifting phase.
- Make sure the chairs you're using are sturdy. If need be, place the chair supporting your weight when standing against a wall for added security. Keep your back straight and tighten your stomach muscles during each of these exercises to add protection to your back.
Things You'll Need
- Two chairs
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