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Exercising at home

7/16/2013, 6 a.m.

In all these exercises:

  • Breath out during the exercise
  • Hold the position for one second
  • Breath in as you slowly return to the starting position
  • Repeat 10 to 15 times
  • Rest for about a minute; then repeat 10 to 15 more times

photo

National Institute on Aging, National Institutes of Health

Back Leg Raise

Back Leg Raise

This exercise strengthens your buttocks and knee

  1. Stand behind a sturdy chair, holding on for balance.
  2. Slowly lift one leg straight back. Try not to lean forward. The leg you are standing on should be slightly bent.

photo

National Institute on Aging, National Institutes of Health

Leg Straightening​

Leg Straightening​

This exercise strengthens your thighs

  1. Sit in a sturdy chair with your back supported by the chair. Only the balls of your feet and your toes should rest on the floor. Put a rolled bath towel at the edge of the chair under thighs for support.
  2. Extend one leg in front of you as straight as possible, but don’t lock your knee.
  3. Flex foot to point toes toward the ceiling.

photo

National Institute on Aging, National Institutes of Health

Side Arm Raise

Side Arm Raise

This exercise strengthens your shoulders and makes lifting easier

  1. You can do this exercise while standing or sitting in a sturdy, armless chair.
  2. Keep your feet flat on the floor, shoulder-width apart.
  3. Hold hand weights straight down at your sides with palms facing inward.
  4. Raise both arms to the side, shoulder height.

photo

National Institute on Aging, National Institutes of Health

Overhead Arm Raise

Overhead Arm Raise

This exercise strengthens your shoulders and arms and makes lifting easier

  1. You can do this exercise while standing or sitting in a sturdy, armless chair.
  2. Keep your feet flat on the floor shoulder-width apart.
  3. Hold weights at your sides at shoulder height with palms facing forward.
  4. Raise both arms up over your head keeping your elbows slightly bent.

Read more information and tips on strengthening exercises