It’s never too late to start strength training, and you don't need to join a gym or buy any equipment to get active. At Ebenezer Senior Living, we believe getting older shouldn't limit you, and we understand exercise is important to maintain your independence and overall well-being. With this in mind, we have compiled three simple exercises you can incorporate into your daily routine from the comfort of your home.
This modification of standard push-ups requires a sturdy wall and uses your body weight as resistance to strengthen your arms and chest. To start, place your hands shoulder-width apart on a wall with your arms fully extended. Stand with your feet slightly behind you so your body has the range to make a slight triangle with the wall. Then, slowly bend your elbows and allow your chest and upper body to move toward the wall. Once your arms reach a 90-degree angle, pause, and push against the wall to straighten your arms back out. Repeat this movement two to three times.
You can perform this simple exercise anywhere to strengthen your calf muscles and improve balance at the same time. Start by standing upright with your feet together and your arms stretched out in front of you. Then, slowly lift yourself on your toes as high as you feel comfortable keeping in mind to not let your ankle roll out to the side. At full extension, pause and take a breath. Finally, lower yourself back down until your feet are flat on the ground. Repeat two to three times.
This exercise can also be done anywhere in your home to strengthen and stretch your leg muscles. You can add a chair, other sturdy furniture, or place your hand against a wall to help with stability during this movement. First, stand with your feet together about hip-width apart. Move your right leg behind you so your toes and the ball of your foot are touching the ground. Then, bend your knees and lower your body toward the ground as low as is comfortable. You are trying to reach your right knee to the ground. Slowly raise back up and bring your legs together again. Alternate legs so that your left leg is now behind you, and repeat the previous steps two to three times.
Always remember to breathe normally and resist the urge to hold your breath while exercising. You’ll quickly find that these exercises may improve your strength, raise your energy levels, and increase your stability. If you are interested in other tips about senior living, visit our other Ebenezer blog posts for more interesting and helpful information.