Strength Exercises

Strength exercises

Strength exercises like these can be done at home to improve your health and mobility. Do not worry if you have not done much for a while – these strength exercises are gentle and easy to follow.

Sit-to-stand

A. Sit on the edge of the chair, feet hip-width apart. Lean slightly forwards.

B. Stand up slowly using your legs, not arms. Keep looking forward and do not look down.

C. Stand upright and then slowly sit down, bottom-first.

Aim for 5 repetitions – the slower, the better.

Mini-squats 

A. Rest your hands on the back of the chair for stability and stand with your feet hip-width apart.

B. Slowly bend your knees as far as is comfortable, keeping them facing forwards. Aim to get them over your big toe. Keep your back straight at all times.

C. Gently come up to standing, squeezing (clenching) your buttocks as you do so.

Repeat 5 times.

Calf raises

A. Rest your hands on the back of a chair for stability.

B. Lift both heels off the floor as far as is comfortable. The movement should be slow and controlled.

Repeat 5 times.

To make this more difficult, perform the exercise without support.

Sideways leg lift

A. Rest your hands on the back of a chair for stability.

B. Raise your left leg to the side as far as is comfortable, keeping your back and hips straight. Avoid tilting to the right.

C. Return to the starting position. Now raise your right leg to the side as far as possible.

Raise and lower each leg 5 times.

Biceps curls

A. Hold a pair of light weights (filled water bottles will do) and stand with your feet hip-width apart.

B. Keeping your arms by your side, slowly bend them until the weight in your hand reaches your shoulder.

C. Slowly lower again.

This can also be carried out while sitting. Attempt 3 sets of 5 curls with each arm.

Make sure you follow these instructions to successfully complete this strength workout routine. Keep completing them daily to keep healthy.