Exercise at Home for Seniors
Take the stairs when you can. ? Exercise video. ? Ex classes at local senior center. ? Exercise at home. ? Exercise is a planned activity
adsPart of the document
Standing or sitting (armless chair)
Posture and alignment & breathing (out during harder part & in during easier part) ²palms forward
Lift & hold one second
2 sets of 10-15 with rest between
Can alternate arms if need to as progress
Strengthens shoulders & arms to make swimming, lifting, and carrying grandchildren easier
Posture, alignment, breathing ²palms down
Hold for 1 second
2 sets of 10-15 with break
Can alternate arms as progress
trengthens shoulders to help lifting items up
and down from tall shelves
Standing or sitting in an armless chair
Posture, alignment, breathing ²palms down
2 sets of 10-15 with break an alternate arms as progress
Strengthens shoulders to make lifting groceries easier Standing
Posture, alignment, breathing ²palms up
Can alternate arms as progressStrengthens upper arm to lift eg. gallon of milk
