Strength exercises

Easy Strength Exercises to Do at Home

You can do these gentle strength exercises at home to help improve your health and movement. Don’t worry if you haven’t exercised in a while; these are easy to follow.

Choose a Good Chair:

• Find a sturdy chair without wheels that won’t slip.

• Sit with your feet flat on the floor and your knees bent at a right angle.

• Avoid chairs with arms so you can move freely.

• Wear loose, comfy clothes and keep water nearby.

How to Get Started:

• Start slowly and gradually do more repetitions of each exercise over time.

• Aim to do these exercises at least twice a week, along with other routines like sitting exercises, flexibility exercises, and balance exercises.

Exercises:

1. Sit-to-Stand

• A. Sit on the edge of the chair with your feet hip-width apart and lean slightly forward.

• B. Stand up slowly using only your legs. Keep looking forward.

• C. Stand tall, then sit back down slowly, using your hands only to guide you if needed.

Do this 5 times, taking your time with each move.

2. Mini-Squats

• A. Stand behind a chair with your hands on the back for support, feet hip-width apart.

• B. Slowly bend your knees while keeping your back straight. Try to keep your knees over your toes.

• C. Stand back up, squeezing your buttocks as you rise.

Repeat this 5 times.

3. Calf Raises

• A. Stand behind a chair with your hands on the back.

• B. Lift your heels off the ground slowly.

Do this 5 times.

For a challenge, try doing it without holding onto the chair.

4. Side Leg Lifts

• A. Stand behind a chair for support.

• B. Lift your right leg out to the side, keeping your back straight. Don’t lean to the right.

• C. Return to the starting position and lift your left leg.

Do 5 lifts on each side.

5. Leg Extensions

• A. Stand behind a chair for balance.

• B. Lift your left leg straight back without arching your back. You should feel it in your thigh and buttocks.

• C. Repeat with your right leg.

Hold each lift for 5 seconds and do this 5 times on each leg.

6. Wall Push-Ups

• A. Stand at arm's length from the wall and place your hands flat against it at chest height.

• B. Keep your back straight and slowly bend your arms, leaning in towards the wall.

• C. Push back to the start.

Try 3 sets of 5 to 10 repetitions.

7. Bicep Curls

• A. Hold light weights (like filled water bottles) in each hand and stand with your feet hip-width apart.

• B. Keep your arms by your sides and slowly bend your elbows to lift the weights to your shoulders.

• C. Lower the weights back down slowly.

You can also do this while sitting. Try 3 sets of 5 curls with each arm.

By following these exercises regularly, you'll improve your strength and mobility!