Five Easy Strength Exercises You Can Do at Home
Daily activities like standing up and lifting objects might become more difficult as people age. Although it is normal to lose muscle, you can use these simple at-home exercises to regain strength at any age.
1. Raises of the Calf
Maintain a shoulder-width distance between your feet.
Raise yourself to your toes, hold for one or two seconds, and then drop.
Perform two to three sets of 15 reps, rest, and repeat.
2. The plank
With your elbows beneath your shoulders and your forearms on the floor, lie on your stomach.
Lift your body, curl your toes under, and extend your legs.
Hold for 15 to 20 seconds while maintaining a straight posture, then take a break.
Do this for two or three sets.
3. Drop into a chair
Place yourself in front of a chair and take a small step forward.
Step back up after lowering yourself toward the chair.
Do two to three sets of ten to fifteen reps, then rest.
Change: Before getting up, sit in the chair for one to two seconds.
4. The Elevated Push-Up
Like a push-up, lower yourself.
Do two to three sets of ten to fifteen reps, then rest.
Advice: It gets harder when you stand farther away from the wall.
5. Angels on Walls
Place your back to a wall and stand.
Put your hands, elbows, shoulders, and hips up against it.
Arms should be raised in a "Y" form and then lowered.
Do two to three sets of ten to fifteen reps, then rest.
Boost Your Power
Rebuilding muscle is aided by a diet rich in whole grains, fruits, vegetables, and protein.
Additional Assistance for Your Exercise
If you have Renew Active® and are a UnitedHealthcare Medicare member, you can access:
More than 26,000 fitness establishments and gyms, along with on-demand training.
Age Bold offers personalized online exercises to help prevent falls.
Social club membership is covered by Element 3TM Health.
For long-term strength and mobility, continue to move, eat healthily, and be active!
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