How to Do Strength Exercises as a Senior

As we age, our muscles weaken, affecting our balance, overall strength and bone density. This can be a serious problem for seniors because weak muscles and low bone density may result in falls and broken bones. As a senior, strength exercises are key to your exercise program. They will build muscle mass and bone density, improve balance and increase metabolism to keep your weight and blood sugar normal. Just think about all the things you can do more easily as a senior when your muscles are strong and you don't have to fear losing your balance!

Things You'll Need

• Ankle weights
• Hand weights
• Chair without arms

Instructions

Strengthen Your Arms and Shoulders

1. Sit up straight in a chair without arms. Keep your feet in front of you and flat on the floor.

2. Hold a hand weight in each hand and let your arms fall to your sides with palms facing inward.

3. Raise your arms slowly out to the side. Try to raise them up to shoulder height, but don't worry if you can't do this in the beginning. You can increase the height gradually as your arms and shoulders become stronger.

4. Keep your arms stretched out for 1 to 2 seconds.

5. Return your arms slowly to your sides. Rest for 5 seconds and repeat the exercise 4 to 5 times.

Strengthen Your Upper Arm Muscles

1. Sit up straight in a chair without arms and with your feet flat on the floor and slightly apart.

2. Hold a hand weight in each hand and let your arms fall to your sides with palms facing inward.

3. Lift your left hand slowly in front of you and bring it up towards your chest, keeping your palm facing inward.

4. Hold that position for 1 to 2 seconds, then slowly return your arm to your atarting position. Rest for 5 seconds.

5. Repeat the exercise with the right arm. Continue to alternate arms and repeat the exercise 5 to 6 times.

Strengthen Your Thigh and Shin Muscles

1. Sit up straight in a chair without arms with the balls of your feet touching the floor. If your feet are flat against the floor, sit on a cushion to elevate yourself so only the balls of your feet and your toes touch the floor. You can place your hands on your thighs or on the chair sides.

2. Lift your right leg slowly and, keeping your knee straight, bring it straight out in front of you. Try to raise it to the level of your hip, but don't worry if you cannot do this yet. You can gradually raise the level as your thighs strengthen.

3. Flex your foot as your leg is in the air and point your toes towards your head. Maintain this position for 1 to 2 seconds. Slowly lower your leg to the starting position. Rest for 10 seconds.

4. Do this exercise with the left leg. Then rest, and repeat the exercise 4 to 5 times alternating legs and resting in between. Begin doing this exercise without ankle weights and gradually add the weights as you progress.

Tips & Warnings

• Do strength exercises 2 or 3 days a week, but not on consecutive days. Leave a day between exercises so your muscles can rest.

• Begin strength exercises with a minimum amount of weight and gradually increase the weight to gently "push" your muscles. If you do this gradually, your muscles will adapt to the new weight levels and become stronger.

• Do warm-up and cool-down stretches before and after doing strength exercises.

• Inhale and exhale as you lift and lower the weights so your breathing is deep and regular.

• Never hold your breath while doing strength exercises. This could affect your blood pressure.

• Don't start with heavy weights. This could cause injury.