According to MedlinePlus, regular exercise helps seniors live longer and be more independent. It helps fight age-related muscle loss in addition to reducing depression, anxiety and pain associated with arthritis. Even if you are not that mobile, you can still do strengthening exercises on a regular basis. Many of these exercises are done while seated and using an inexpensive therapy or resistance band.
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Strengthen the muscles of your hips and thighs with this exercise. Sit toward the front edge of an armless chair, with your knees together and your feet flat on the floor. Take your resistance band, stretch it across the top of both thighs close to your knees and hold it securely against the sides of your chair. Lift your right leg as far as possible, hold the tension for two seconds and return your foot to the floor. Repeat with your left leg. Continue this marching-in-place movement for the desired number of times.
Seated Arm Pulls
This exercise works your arm, shoulder and chest muscles. While sitting in a sturdy chair, grasp your therapy band, with your hands shoulder-width apart. Start by extending your arms straight out in front of your body, shoulder high, and with your palms facing down. Squeeze your shoulder blades together and pull your arms out to the sides as far as you can. Hold the tension for two seconds, relax and return to the starting position. Repeat for the desired number of times.
Strengthen your back, neck and shoulder muscles with this exercise. Sit in an armless chair and place the middle of your therapy band under the arches of your feet. With your feet flat on the floor, grasp the ends of the band and wrap them around your hands until there is some tension in the band. Start with your shoulders relaxed, hands down beside your legs and your palms facing inward. As you breathe out, pull your hands back until they are near your hips. Hold for one second, breathe in, relax and return to the starting position. Repeat 10 times.
Seated Calf Raises
This exercise targets and strengthens your calf muscles. Sit toward the front edge of your chair and place the middle of your resistance band under the arches of your feet. Wrap each end of the band around your hands several times until the slack in the band has been removed. With your back straight and your palms facing down, bend your arms and pull them back until your elbows are at your waist. Keep your arms in this position throughout the exercise. Start with a slight bend in your knees and your toes pointing up. Straighten your legs, slowly push your toes forward, pause and bring your feet back to the starting position. Repeat 10 times.