Four tips for Seniors exercising at home

Editor Note:  Always maintain your balance;  Start slowly; Don’t start any exercise without consulting your healthcare provider; if you get tired – STOP.

Chair Squats

sitting squats

 

  • Stand in front of a chair – make sure it will not slide when you try to sit
    • Place your feet comfortably apart
    • Back up to the chair and feel it against the back of your knees
    • Bend with your knees keeping your head and shoulders upright and sit down slowly
    • If you cannot lower yourself slowly into the chair, do not do this exercise
    • Use your hands only to help make sure you are safe.  As you get stronger, use them less and less to lower yourself into the chair
    • Rest
    • Maintain balance the whole time.

 

 

Wall Presses

wall pushup

  • Stand facing the wall, close enough to place your hands on the wall with elbows slightly bent
  • Make sure your feet are apart to maintain balance
  • Bend your elbows to bring your body closer to the wall
  • Then end extend your elbows to push away from the wall.
  • Start slowly, close to the wall and do not worry about making your arms straight
  • Rest
  • Maintain balance the whole time.

 

Stand by Chair balancing

chair exercises

  • Stand behind a sturdy chair and grasp with both hands
  • Slightly lift one foot off the ground and put it back down
  • Slightly lift the other foot off the ground and put it back down
  • Rest
  • Maintain balance the whole time. 

 

 

Soup Cans for Strength Training

soup can

  • Place some newspaper on the kitchen table or counter to protect them from scratches, particularly if you accidentally drop a can
  • Get two cans of soup and put them on the newspaper on the kitchen table or counter
  • Stand with feet apart at a comfortable distance
  • Pick up the cans of soup.
  • Slowly lift them a few inches or up to a foot off the surface of the table, start slowly by only lifting a few inches
  • Slowly lower the soup cans down to the counter
  • Watch out for dropping the cans.  Never put them over your head.  If you do drop the cans, make sure they do not hit your body or feet.
  • Rest
  • Maintain balance the whole time.