Easy Exercises To Do At Home – No Equipment Required

January 24th, 2021

As you age, it’s important to continue to move your body in order to maintain balance and strength. Moving doesn’t mean you have to run miles a day or lift weights. You don’t even need fancy equipment—a pair of supportive shoes will work. there are many simple movements seniors can do daily to keep their bodies in check.

We’ve rounded up four exercises to help you improve strength, mobility, build better balance, and stay independent longer. The best part is that all of these exercises can easily be done from the comfort of your own home.

Exercise 1: Sit To Stand

Benefit: Standing up from your chair without using your hands is a great exercise for seniors to practice. Being able to sit down and stand up is vital for getting up from a couch, chair, or toilet and an imperative movement for being able to maintain your independence. 

How to do it: Stand in front of a sturdy chair with your feet between hip and shoulder width apart. You heels should be in front of the chair and arms held straight out. Slowly bend your knees and push your hips back to lower your body on the chair. Pause, and take a deep breath, and try to stand up again. Repeat this 10 times per day. 

Exercise 2: Walk Heel To Toe 

Benefit: This exercise makes your legs stronger, which will help you walk without falling.

How to do it: Put your right foot in front of your left, allowing the hell of your right foot to touch the top of your toes on your left foot. Move your left foot in front of your right allowing your heels to touch toes. Keep alternating steps for 20 steps. 

Exercise 3: Marching in Place

Benefit: This is a great balance exercise for seniors.

How to do it: Standing straight, lift your right knee as high as you can, then lower it. Lift your right leg as high as you can and lower it. Repeat twenty times. 

Tip: If this exercise is challenging for you, try doing it in front of something you can hold on to such as a counter. 

Wall Push Ups

Benefit: These push-ups will help strengthen your arms, shoulders, and chest. 

How to do it: Face a wall, standing an arm’s length away with your feet shoulder width apart. Begin to lean your body forward while bending your elbows with your palms flat against the wall. Then begin to push your body away from the wall to the position in which you started. Repeat ten times. 

That’s it! All you need is a chair (and maybe a pair of comfortable walking shoes that support your feet).

Do you have a favorite exercise? Tell us about it in the comments!

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