Gaining strength can make it easier to do everyday things like get up from a chair, climb stairs, or carry groceries. Strengthening your lower body will also improve your balance.
To strengthen your muscles, you need to do weight-bearing exercises. Here are examples of simple weight-bearing exercises you can do at home:
Overhead arm raise: You can do this while standing or sitting in a sturdy, armless chair.
You can use appropriate weights, or cans of soup. Keep your feet flat on the floor, shoulder-width apart. Hold weights at your sides at shoulder height with palms facing forward. Raise both arms up over your head, keeping your elbows slightly bent. Hold the position for one second, then slowly lower your arms. Repeat 10 to 15 times.
Side leg raise: Stand behind a sturdy chair with feet slightly apart. Hold on to the back of the chair for balance. Slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent. Hold the position for one second, then slowly lower your leg. Repeat 10 to 15 times with each leg.
Article from the StayWell Company, LLC
