Senior Living News

Strength Training

Strength training is an important exercise routine to include as you age. When you train with weights, you can increase your muscle strength and muscle mass, reducing body frailty. It also helps you preserve your bone density, which may help you prevent injuries and invasive medical procedures. Example exercises include:

Chair Squats

Use a sturdy chair and make sure there's no risk of it moving while you're doing your routine; for instance, place it in front of a wall.

• Sit on the chair and hold your arms out in front of you for balance.
• Stand up in a slow and controlled manner, with your feet planted firmly on the ground, hip-width apart.
• Once up, sit down slowly.
• Repeat the exercise 10 to 15 times.

Wall Push-Ups

Wall push-ups help you build strength without losing balance or possibly injuring yourself. Ensure the wall is sturdy, you're not standing on a loose carpet or mat and your feet are grounded and hip-width apart.

• Stand facing the wall with your arms stretched out in front of you, palms flat on the wall, shoulder-high and slightly wider than your shoulders.
• Bend your elbows and lower your chest to the wall.
• Push yourself back to the starting position.
• Repeat the exercise 10 to 15 times.

Leg Raises

This routine requires a sturdy chair with a straight back. You should be able to hold onto the side of the seat or onto the arms for extra stability.

• Sit with your back as straight as you can manage and with your feet flat on the floor, hip-width apart.
• Lift one leg in front of you, parallel to the floor and with your toes facing the ceiling.
• Hold the position for 3 seconds and then drop the leg slowly to the ground.
• Repeat the exercise for each leg 10 to 15 times.

Bicep Curls

With this routine, you can use resistance bands instead of dumbbells to avoid injury. The example will follow the resistance band option. You'll use a straight-back chair for this exercise.

• Sit tall on the chair with your feet firmly planted on the ground, hip-width apart.
• Use a long resistance band that can stretch under the chair but isn't too slack or too tight when you hold it with your hands close to your thighs.
• Face your palms upward and tuck your elbows into your sides.
• Lift your hands up to your shoulders with your elbows still tucked into your sides.
• Repeat the exercise 10 to 15 times.

You can do each set of exercises once for a quick 5-minute routine.

Chair Yoga

Yoga holds many benefits, from regulating your breathing to reducing your stress. It's also a good exercise to improve your muscle tone and flexibility. When mobility isn't what it used to be, chair yoga can be a great alternative to the floor-based routines.

Seated Mountain Pose

The seated mountain pose helps straighten the spine. You'll need a sturdy, straight-backed chair to perform this effectively.

• Sit with your feet hip-width apart and your back as straight as possible, shoulders relaxed.
• Ground yourself by imagining your feet rooting into the ground and your spine elongating upward.
• Your palms should face down on your thighs.
• Hold this pose as long as you feel comfortable.

Seated Cat-Cow

This exercise can be performed while sitting down, whether you have back support or not. Simply sit down with your feet hip-width apart and with your hands on your thighs, palms down.

• For the cow pose, arch your back and tilt your chin towards the ceiling while inhaling.
• For the cat pose, round your back and tuck your chin to your chest while exhaling.
• Repeat this exercise as needed.

Seated Twist

Twists are ideal for spine mobility and flexibility. You can do these while sitting on any stable surface, whether it has back support or not.

• Sit up straight with your feet hip-width apart and with your left palm on your right knee.
• Turn your upper body to face the right and, if possible, turn your head to look behind you.
• Do this on the other side as well and alternate as needed.

Seated Forward Bend

Seated forward bend not only stretches the spine, it's also considered helpful for digestion and kidney health. Use a sturdy chair, and your feet need to be planted firmly on the ground, hip-width apart.

• Inhale and lengthen the spine.
• Exhale and stretch your hands forward, getting as close to your toes as you can.
• Repeat as many times as needed.

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