Physical health is a valuable thing, and for seniors, it’s crucial to work toward improving strength and mobility. It’s the key to a healthy lifestyle and an important part of safely navigating each and every day. So, what are some of the best exercises to keep an aging body strong, and how do you do them safely?

• Chair squats

• Wall pushups

• Standing hamstring curls

• Seated rows

• Bicep curls

• Standing side leg raises

• Wall angels

Chair Squats

Chair squats are an excellent exercise for strengthening your leg muscles, improving balance, and making daily tasks like sitting and standing easier. All you need is a chair, and then you:

1. Stand in front of a chair with your feet hip-width apart.
2. Lower yourself slowly by bending your knees and pushing your hips back as if you’re sitting down.
3. Keep your back straight and your chest lifted.
4. Pause briefly when your thighs are parallel to the ground.
5. Push through your heels to return to the standing position.

Repeat this exercise 10-15 times, ensuring you maintain proper form throughout. If you ever notice stiffness or discomfort, slow down—there’s no need to push yourself. Chair exercises help build the strength needed for everyday movements and help contribute to better balance.

Wall Push-Ups

Wall push-ups are perfect for building upper body strength and improving your overall posture, which can quickly reduce stiffness and discomfort in your upper back and shoulders. This exercise is perfect for beginners. To perform it:

1. Stand facing a wall with your feet shoulder-width apart and arms extended.
2. Place your hands on the wall at shoulder height, slightly wider than shoulder width apart.
3. Bend your elbows and lean toward the wall, keeping your body in a straight line.
4. Pause briefly when your face is close to the wall.
5. Push through your palms to return to the starting position.

Do this 10-15 times depending on your comfort and try to maintain a controlled pace. You’ll slowly be able to strengthen your chest, shoulders, and triceps to boost your upper body function!

Standing Hamstring Curls

Standing hamstring curls focus on strengthening the muscles at the back of the thigh, enhancing balance, and reducing the risk of falls. This simple exercise can easily be worked into your everyday routine. The steps include:

1. Stand behind a chair or hold onto a sturdy surface for support.
2. Lift one foot toward your buttocks by bending your knee.
3. Hold the position for a few seconds, squeezing your hamstring.
4. Lower your foot slowly back to the starting position.

Repeat 10-15 times for each leg, ensuring slow and controlled movements. This can help improve your balance and coordination to improve your everyday mobility.

Seated Rows

Seated row exercises primarily target the back muscles while boosting your upper body strength. They’re a great way to improve your posture, and all you need is a resistance band to perform them. Then, you:

1. Sit on the floor with your legs extended and a resistance band looped around your feet.
2. Hold the band with both hands, palms facing each other.
3. Pull the band toward you by bending your elbows and bringing your hands to your sides.
4. Squeeze your shoulder blades together at the end of the movement.
5. Slowly release the band back to the starting position.

Complete several repetitions, and take breaks when needed. This can help reduce the risk of back pain and improve your overall strength.

Bicep Curls

When performed with light dumbbells or resistance bands, bicep curls help build arm strength to make everyday tasks like carrying groceries or lifting objects easier. This exercise can be done while sitting or standing:

1. Hold a light weight in each hand.
2. Keep your elbows close to your torso.
3. Curl the weights up to your shoulders by bending your elbows.
4. Pause briefly at the top of the movement.
5. Lower the weights back to the starting position.

Aim for several repetitions, maintaining controlled movements. You can do these in small sets, slowly working toward improved strength.

Standing Side Leg Raises

Standing side leg raises are excellent for improving balance and strengthening the muscles around the hips and thighs, contributing to better stability. This exercise requires no equipment, and you can perform it anywhere. Follow these steps:

1. Stand tall next to a chair or use a wall for support.
2. Lift one leg out to the side as high as you comfortably can, keeping your toes pointed forward.
3. Pause briefly at the top of the movement to enhance muscle activation.
4. Lower the leg slowly back to the starting position.

Repeat this exercise 10-15 times on each side, and try to keep your movements steady and smooth. Regular practice can significantly enhance your lateral strength and balance, aiding in everyday activities and reducing the likelihood of falls.

Strengthening Your Body, Mind, & Spirit

At The Neighborhood in Rio Rancho, we know how important physical exercise can be, and we’re committed to providing a space where seniors can thrive. With our on-site fitness center and guided classes, we provide all of the equipment you need to keep your body strong. Book a tour with us today to learn more!