Exercise: Exercises to Try
Frequently Asked Questions
4. What are some strength exercises to try?
Here are 5 muscle strengthening exercises to try. Pictures of older adults performing each of these exercises appear on the following pages, with easy directions to help you do them safely. The exercises include
- wrist curls
- arm raises
- seated rows with resistance band
- back leg raises
- toe stands
Muscle strength is progressive over time. Gradually increase the amount of weight you use to build strength. When you can do 2 sets of 10 to 15 repetitions easily, increase the amount of weight at your next session.
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Before doing the exercises that follow, be sure to observe these safety tips.
- Don't hold your breath during strength exercises. This could affect your blood pressure, especially if you have heart disease.
- Use smooth, steady movements to bring weights into position. Avoid jerking or thrusting movements.
- Breathe out as you lift or push a weight and breathe in as you relax.
- Avoid locking the joints of your arms and legs into a strained position. To straighten your knee, tighten your thigh muscles. This will lift your kneecaps and protect them.
- For exercises that require a chair, choose one that is sturdy and stable enough to support your weight when seated or when holding on during the exercise.
Strengthen your wrists with wrist curls.
- Rest your forearm on the arm of a sturdy chair with your hand over the edge.
- Hold weight with palm facing upward.
- Slowly bend your wrist up and down.
- Repeat 10 to 15 times.
- Repeat with other hand 10 to 15 times.
- Repeat 10 to 15 more times with each hand.
Strengthen your shoulders with side arm raises.
- You can do this exercise while standing or sitting in a sturdy, armless chair.
- Keep feet flat on the floor even, shoulder-width apart.
- Hold hand weights straight down at your sides with palms facing inward.
- Slowly breathe out as you raise both arms to the side, shoulder height.
- Hold the position for 1 second.
- Breathe in as you slowly lower arms to the sides.
- Repeat 10 to 15 times.
- Rest; then repeat 10 to 15 more times.
Strengthen your upper back, shoulder, and neck muscles by doing a seated row with a resistance band.
- Sit in a sturdy, armless chair with your feet flat on the floor, shoulder-width apart.
- Place the center of the resistance band under both feet. Hold each end of the band with palms facing inward.
- Relax your shoulders and extend your arms beside your legs. Breathe in slowly.
- Breathe out slowly and pull both elbows back until your hands are at your hips.
- Hold position for 1 second.
- Breathe in as you slowly return your hands to the starting position.
- Repeat 10 to 15 times.
- Rest; then repeat 10 to 15 more times.
Strengthen your buttocks and lower back with back leg raises.
- Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
- Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
- Hold position for 1 second.
- Breathe in as you slowly lower your leg.
- Repeat 10 to 15 times.
- Repeat 10 to 15 times with other leg.
- Repeat 10 to 15 more times with each leg.
Strengthen the muscles in your calves and ankles with toe stands.
- Stand behind a sturdy chair, feet shoulder-width apart, holding on for balance. Breathe in slowly.
- Breathe out and slowly stand on tiptoes, as high as possible.
- Hold position for 1 second.
- Breathe in as you slowly lower heels to the floor.
- Repeat 10 to 15 times.
- Rest; then repeat 10 to 15 more times.
To see more strength exercises, click on "Exercises to Try" on the left menu, then select "Strength Exercises."
