The Benefits of Strength Exercises

Strength exercises make your body and bones stronger, decrease your risk of falls, lower your risk of injury, help you burn calories efficiently, reduce abdominal fat, improve heart health and blood sugar, improve mobility and flexibility, and improve brain health. While strength exercises can be challenging, consistent effort will make these exercises easier. You may ask someone to supervise or assist you, especially when you’re first getting started.

You can modify the exercises to increase or decrease the difficulty or adjust for your needs, and there are dozens of exercises to build strength without leaving home!

Strength Exercises

Check with your doctor before starting any new exercise program.

The Basics	Wall Pushups	Abdominal Contractions	Shoulder Blade Squeeze
Walking Cycling Water aerobics Zumba Tai chi 15-30 minutes three or more times each week	Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart Lean forward and place your hands flat on the wall, in line with your shoulders Your body should be in plank position, with your spine straight, not sagging or arched Lower your body toward the wall and then push back Repeat 10 times	Lie on the floor with your knees raised and feet together Take a deep breath and tighten your abdominal muscles Hold for 3 breaths and then release the contraction Repeat 10 times	Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another Focus on keeping your shoulders down, not hunched up toward your ears, and hold for 3 seconds Release and repeat 8 to 12 times

Toe Taps	Heal Raises	Knee Lifts	Ankle Rotations
Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working Repeat 20 times This exercise improves blood circulation in the leg and strengthens the lower leg	​Sitting in a chair, keep your toes and the balls of your feet on the floor and lift your heels Repeat 20 times This exercise strengthens the upper calves	Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg Your knee and back of your thigh should be 2 or 3 inches off the seat Pause for 3 seconds and slowly lower your leg Complete 8 -12 times and repeat with the opposite leg This exercise strengthens the thighs	Seated in a chair, lift your right foot off the floor and slowly rotate your foot 5 times to the right and then 5 times to the left Repeat with the left foot This exercise strengthens the calves

References:

14 Benefits of Strength Training

Exercise Plan for Seniors